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Sabja seeds Benefits & Nutrition

Name: Sabja Seeds Benefits, Nutrition & How Much to Eat
Creator: HealthSensibly Editorial Team
Published: 2026-10-15T11:30:51+00:00

Sabja seeds benefits: nutrition per 100 g, how much to eat a day, who should be careful and its season in India. Also called Sweet basil seeds / tukmaria.

Written by HealthSensibly Editorial TeamReviewed by the HealthSensibly editorial teamUpdated October 15, 2026

Sweet basil seeds / tukmaria · Seeds, nuts & grains

—energy
—protein
—fibre
Year-round (most used in summer)best season in India

Per 100 g (dried seeds)

Health benefits of sabja seeds

Swells into a cooling gel that is traditionally used in summer drinks like falooda and nimbu pani.
Is a source of fibre, which may help you feel full.
Contains some omega-3 ALA.

How to eat it

Soak 1 tsp in a glass of water for 15 minutes until fully swollen, then add to lemonade, rose milk or coconut water.

How much a day: 1–2 tsp soaked.

Who should be careful

Always soak fully — never eat dry; not suitable for young children because of choking risk.
People with swallowing difficulties should avoid it.
Pregnancy: evidence is limited — keep to food amounts and ask your doctor.

Best season in India

Year-round (most used in summer). See the month-by-month seasonal chart →

Nutrition per 100 g

Energy	—
Protein	—
Carbohydrates	—
Fibre	—
Fat	—
Fibre	high (forms a gel)
Omega-3 (ALA)	present

Sabja is not listed in USDA or IFCT 2017. Published analyses report roughly 14–20 g protein, 13–25 g fat (much of it omega-3 ALA) and 20–40 g fibre per 100 g, so we do not show single figures.

Source: Published food-science analyses (no USDA/IFCT entry). Values are approximate; they vary by variety, ripeness and preparation.

Frequently asked questions

What are the health benefits of sabja seeds?

Swells into a cooling gel that is traditionally used in summer drinks like falooda and nimbu pani. Is a source of fibre, which may help you feel full. Contains some omega-3 ALA.

How much sabja seeds can I have a day?

1–2 tsp soaked. Soak 1 tsp in a glass of water for 15 minutes until fully swollen, then add to lemonade, rose milk or coconut water.

Who should be careful with sabja seeds?

Always soak fully — never eat dry; not suitable for young children because of choking risk. People with swallowing difficulties should avoid it. Pregnancy: evidence is limited — keep to food amounts and ask your doctor.

When is sabja seeds in season in India?

Year-round (most used in summer).

Please note: Values are approximate; they vary by recipe, brand, variety and portion size. This page is general information, not medical advice — if you are pregnant, have diabetes, kidney disease, high blood pressure or another condition, or take regular medicines, talk to your doctor or a registered dietitian before changing your diet.

More seeds, nuts & grains

🥗 Chia seeds 🥗 Flaxseed 🎃 Pumpkin seeds 🥗 Sesame seeds 🌰 Almonds 🧠 Walnuts 🥜 Pistachios 🥜 Peanuts 🥗 Makhana 🌾 Ragi 🥣 Oats 🍚 Quinoa 🌾 Bajra 🥗 Chickpeas

← All foods A–Z

Who wrote and checked this

Written byHealthSensibly Editorial Team

Our editors write every tool explainer and guide in plain language from current guidelines and research, and list the sources on the page.

ReviewReviewed by the HealthSensibly editorial team

We check every tool and guide against the sources listed on the page and update it when guidance changes.

Updated: October 15, 2026 · How we write and review content