Sabja seeds Nutrition & 7 Best Health Benefits

Sabja seeds: The wonder black seeds of Earth.

Sabja seeds also known as Falooda seeds, Basil seeds, or Tukmaria are the powerhouse of nutrition loaded with enormous immunity-boosting properties that can aid to keep the health scourge at bay. These super seeds host a wide array of vital nutrients that are linked to several health benefits.

One of the major health benefits that Sabja seeds nutrition offers is weight management. These wonder seeds are an indigenous boon to India and originated approximately in 350 BC. It crossed the borders and encompassed the globe through western countries like England in the 1600s.

Sabja seeds nutrition also plays a key role in ayurvedic medicines. Hence due to its versatility, it draws a huge influx of eyeballs and is widely popular in our households.

So in this article, we will have a glance at these wonder seeds that look like Sesame seeds but are black and exhibit a plethora of health benefits.

Sabja seeds Nutrition facts

A 100 grams of Sabja seeds contains:

Energy233 kCal
Protein23 g
Carbohydrates48 g
Fats4 g
Vitamin E10.7 g
Vitamin B10.08 g
Vitamin B21.2 g
Fibre7 g

Sabja seeds vs Chia seeds

Sabja seedsChia seeds
Fats2.5 g3 g
Omega-3 fatty acids1240 mg2880 mg
Carbs7 g5 g
Fibre7 g5 g
Protein2 g3 g
Calcium15% DV8% DV
Magnesium10% DV8% DV
Iron10% DV9% DV
*Per cent Daily Values are based on a 2,000 calorie diet. Your daily values (DV) may be higher or lower depending on your calorie needs.

The most glaring difference is that Chia seeds host double the Omega-3 fatty acids but host a little less share of fibre comparatively.

Both Chia seeds and Sabja seeds swell up when soaked but Sabja seeds swell up quickly and to larger volume compared to Chia seeds.

Both seeds are used in a wide variety of recipes like smoothies and milkshakes because of their bland flavour. Chia seeds can also be eaten dry but Sabja seeds are harder to chew hence are not eaten dry.

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Do you know?

Sabja seeds that offer a wide array of health benefits are native to India and is quite inexpensive as well. This superfood with fewer calories and more protein also boasts many medicinal properties as per the ayurvedic texts.

Major Nutrients


Sabja seeds host 42% of carbs for every 100 grams. The richness of carbohydrates provides instant energy to the body.

The carbs in these wonder seeds are linked with good metabolism and fuel the proper functioning of kidneys and heart. On top of that, it is also linked with the proper functioning of the nervous system.


Sabja seeds nutrition is home for whooping 20% protein in every gram.

Proteins are building blocks of bones, muscles, blood, skin, and cartilage. They also stimulate the production of enzymes, hormones, and other vital body chemicals for the proper functioning of our system. Thus richness of protein makes this wonder seeds even more vital for our body.


Sabja seeds hold a fair share of fibre. The 4 grams of this superfood hosts a higher amount of fibre than a whole bulb of lettuce or spinach.

The richness in fibre makes these wonder seeds an ideal choice for people suffering from stomach scourge and also curbs hunger pangs.

The lion share of fibre is also linked with good cholesterol and keeps the chronic conditions such as diabetes, heart diseases, and stomach related cancers at bay.


Sabja seeds host an infinitesimal share of calories. The low calories can aid to scale down the cholesterol level and blood pressure. Also, the low calories in these wonder seeds can prevent joint diseases and various types of cancers.

Omega-3 fatty acids

These black Sabja seeds are the powerhouse of Omega-3 fatty acids. The richness of Omega-3 aids in fighting depression and anxiety. It is also linked with good vision and fetal development. On top of that, it also minimizes the risk of heart-related scourges.

The lion share of Omega-3 fatty acids in these wonder seeds makes it even more vital for children as it helps in treating Attention Deficit Hyperactivity Disorder (ADHD). Also, the high share of Omega-3 fatty acids makes these black seeds a boon for people suffering from chronic inflammation. 

Vitamins and Minerals


Sabja seeds host a wide array of vitamins that have many health benefits. It contains a high level of beta carotene, lutein, zeaxanthin, Vitamin A, and Vitamin K that play a key role in ageing and various disease process.

These compounds cater as an anti-oxidant and slow down the signs of premature ageing.

One of the major vitamins in these wonder black seeds is vitamin E that is linked with a plethora of skin-related boons.

The ample share of vitamin E reduces skin itching, soothes eczema, and prevents skin cancer. It also aids in faster healing of wounds and hydrates the skin.


Sabja seeds nutrition is the rich storehouse of minerals like calcium, iron, magnesium, potassium, manganese, folates, and copper.

Potassium is linked with controlled heart rate and blood pressure. Manganese acts as co-factor for anti-oxidant enzymes.

The wonder seeds also hold a fair share of Iron which is a vital component of haemoglobin inside the red blood cells (RBCs).

Sabja seeds nutrition also serves an ample amount of calcium that is linked to healthy bones and teeth.

The Fame of Sabja seeds

Sabja seeds nutrition & 7 Best Health  Benefits_TNH
Delicious Sabja seeds Recipe Tip!

There is no rocket science in using the Sabja seeds to keep the health scourges at bay. The simplest of all is soaking these black wonder seeds in water.

In order to soak the Sabja seeds add 1 cup (270ml) of water per tablespoon (13 grams) of Sabja seeds. Soak the seeds for about 15 minutes till they quadruple in size and the outer portion turns grey. Now you can either add these seeds to your recipe or can consume directly.

There are a plethora of mouth-watering dishes involving these gelatinous seeds as ingredients such as smoothies, milkshakes, soups, falooda, yoghurts, puddings, bread, and muffins etc.

7 Best Sabja seeds Health Benefits

Manage blood sugar

Many health experts believe that regular intake of Sabja seeds with milk and no added sugar can curb the high blood sugar. The studies have revealed that the addition of these black seeds in morning breakfast regulates the conversion of carbohydrates into glucose.

Cure mouth ulcers

The regular intake of a spoonful of soaked Sabja seeds can act as a mouth freshener. Sabja seeds help in the healing of mouth ulcers that are linked to its anti-fungal and anti-inflammatory properties. On top of that, the addition of these wonder seeds in our diet also clears plaque and thwarts cavities.

Aid in weight loss

Sabja seeds host a high level of Omega-3 fatty acids which boosts the fat-burning metabolism in the body. Thus helps to curb the unwanted fats from the body.

Also, these black seeds host a fair share of soluble dietary fibres which prevents unwanted cravings and keeps the stomach satisfied for long hours. Hence the regular intake of Sabja seeds can aid in weight loss.

Control body heat

Sabja seeds possess a coolant property that makes it a vital ingredient in peak summers. You can make a drink by mixing these seeds with milk or just with drinking water that can help fight the scorching heat. They scale down the body heat and provides excellent hydration from within.

A great remedy for constipation 

As we discussed earlier Sabja seeds nutrition is home for a good share of dietary fibres. These soluble fibres aids in smooth bowel movement. The regular intake of Sabja seeds with a glass of milk before bedtime can act as a stomach cleanser.

Remove acne and pimples

Sabja seeds contain a fair amount of vitamin E that helps in fighting several skin infections like eczema and psoriasis. The goodness of nutrients like vitamin A, vitamin k, and vitamin E is linked to radiant-looking and blemish-free skin. The regular consumption of these tiny black seeds can remove acne, blackheads, and pimples.

Curb cough and flu

It is due to the antispasmodic property of these wonder seeds they help in curbing whooping cough. Sabja seeds soothe tension in spasmodic muscles and relax them.

It also strengthens the body defence system that is linked to the presence of flavonoids like vicenin, orientin, and beta carotene in Sabja seeds.

Sabja seeds: Q&A

  • Q: How much time does it take to soak Sabja seeds?
  • A: It takes 15 minutes for Sabja seeds to quadrupled in size while soaked. Once it absorbs water, the outer layer turns grey and you can strain it to further use as an ingredient in any recipe. 
  • Q: When should I drink Sabja water?
  • A: The best time to drink Sabja water to gain maximum health benefits is with breakfast. Soak two tablespoons of Sabja seeds in water and drink every day in the morning.
  • Q: How to use Sabja seeds on the face?
  • A: Make fine powders after grinding Sabja seeds and add water. Apply as a face mask with raw milk or curd and rinse off the face after 15 minutes with lukewarm water.
  • Q: Is it safe to eat Sabja seeds during pregnancy?
  • A: Pregnant women should avoid consuming Sabja seeds as these seeds scale down the level of estrogen in the body which can adversely hamper the pregnant lady.

Sabja seeds Side effects

As a rule of thumb, anything excess has side effects so you must take the adequate amount for the proper nutritional benefits. Many dietitians recommend 1 tablespoon of Sabja seeds on a regular basis and anything above that can produce side effects.

The overdose of these wonder seeds can lead to health scourges like diarrhoea, vomiting, loss of appetite and can cause low blood sugar in some people. It can also hamper pregnant women adversely.

Sabja seeds: All in all

So finally, we are at the end of a beautiful journey. Here, I have elucidated about the amazing nutritional value and health benefits of these black wonder seeds. We have resolved the popular Q&A on Sabja seeds and also took a glance at the mouth-watering recipe of these tiny seeds.

To wrap up I would say you should definitely give a try to this Superfood which carries such a wide array of exceptional health benefits.

Additional resource:

Smit Kumar

Health & Wellness Coach: Smit Kumar believes in the philosophy of successful nutrition hunting mindset for the healthy body, mind and spirit.

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