Basil Seeds (Sabja, Tukmaria): What They Are, Nutrition, Uses, and Why They Are Trending
Think basil is just for pesto? Think again! Sweet basil seeds are so nutritious, they're giving chia seeds a run for their money. Check out this list of health benefits!
Quick Reference: Basil Seeds
- What they are: small black seeds of sweet basil (Ocimum basilicum). Also called sabja, tukmaria, falooda seeds.
- Texture: swell to gel-coated jelly beads when soaked. Similar to chia.
- Per tablespoon (USDA): ~57 calories, 7 g carbs, 7 g fiber, 2 g protein, plus omega-3 alpha-linolenic acid.
- Top uses: Indian falooda drinks, Middle Eastern lemonade (limonana), Thai desserts (rambutan dessert).
- NOT for direct planting: sweet basil culinary seeds will sprout, but commercial sabja is sold as food, not seed stock.
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Basil seeds (sabja in Hindi, tukmaria in Persian and Urdu, falooda seeds in food contexts) are the tiny black seeds of sweet basil (Ocimum basilicum), the same plant that produces the leaves you put on pizza. Soaked in water they swell into translucent gel-coated jelly beads, very similar to chia. South Asian and Middle Eastern food cultures have used them for centuries in cooling drinks and desserts. This guide is what they actually are, the nutrition, the traditional uses, and how to use them at home.
How to Use Basil Seeds (the Soak)
Per traditional South Asian and Middle Eastern culinary practice.
- Soak ratio: 1 tablespoon basil seeds in 1 cup water. Stir.
- Soak time: 15 to 30 minutes. Seeds swell to 2 to 3x their original size and develop a gel coating.
- Add to: falooda (Indian milk-rose-syrup drink), limonana (Middle Eastern lemon-mint cooler), Thai rambutan dessert, smoothies, or plain water with lemon.
- Texture: chewy gel pearls inside. Similar to tapioca pearls.
- Storage of dry seeds: 2+ years in a cool dry pantry.
Basil Seeds vs Chia Seeds (the Comparison)
Per USDA FoodData Central and NIH PubMed research.
- Origin. Basil seeds: sweet basil, native to India. Chia: Salvia hispanica, native to Central America.
- Color and texture. Basil seeds: small smooth black. Chia: small grey-black with white spots, slightly larger.
- Nutrition. Similar fiber, protein, and omega-3 content per tablespoon. Chia slightly higher in protein.
- Soaking behavior. Both gel; chia gels faster (5 minutes), basil seeds take 15+ minutes.
- Flavor. Basil seeds: very mild, almost neutral with subtle basil note. Chia: very mild, slightly nutty.
Basil Seeds: Detail (Nutrition, Uses, Recipes)
Below are the original sections covering what basil seeds are, health benefits, how to use them, precautions, where to buy, and recipes.
What the Heck Are Basil Seeds?
Sweet basil, Ocimum basilicum, is one of the world’s most beloved herbs, growing in gardens the world over. But you may be surprised to learn that their seeds are coming off of the potting bench and into the pantry because they can be used in a number of ways. This is causing fans of chia seeds to sit up and take notice.
Basil seeds are black in color and look similar to chia seeds, but are slightly larger with a teardrop shape. And like chia seeds, they turn to gel when you add water (although they swell faster and larger) so they can be used in recipes like puddings, milkshakes, and smoothies as a thickening agent. In fact, in order to consume the seeds, they have to be soaked in water first, as they’re too tough to eat on their own.
While the use of sweet basil seeds, also known as sabja seeds or tukmaria seeds, might be new to you, they’ve been used for culinary purposes in Southeast Asian countries for centuries, especially in sweet desserts. In fact, these seeds are commonly used in drinks to combat the hot climate because they are known to have a cooling effect on the body.
Health Benefits of Basil Seeds
The best part about these seeds is that they are loaded with health benefits. Their dietary fiber, minerals, protein, phytochemicals, omega-3 fatty acids, and other powerful antioxidants are known to help ease a number of common ailments. All you need is 2 teaspoons in your diet daily to reap their amazing properties. Below are just some of the many health benefits they’re known for:
- Improves digestive health, the seeds are a great source of fiber so they’re especially helpful if you suffer from constipation.
- Helps with weight loss efforts, the gel-like substance created by these seeds slows down digestion, helping you to feel fuller longer.
- Promotes glowing skin – eating the seeds regularly helps your body secrete collagen, essential for your skin to form new cells. Their antioxidant properties also benefit skin.
- Strengthens hair and prevents premature hair loss, because the seeds contain protein, vitamin K, and iron, they help keep hair healthy.
- Lowers blood sugar, a study of people with type 2 diabetes who consumed 3/4 tablespoon of basil seeds in water after each meal for a month showed a 17% reduction in blood sugar.
- Relieves stress, a glass of water with basil seeds was shown to lower anxiety in several studies.
- Reduces inflammation, basil seeds are loaded with plant compounds that help decrease inflammation.
- Provides pain relief, A study published in the Journal of Bone Research and Reports shows that beta-caryophyllene (a compound present in basil seeds) has anti-arthritic properties because it blocks the release of pro-inflammatory compounds. This is also helpful for people who suffer from headaches and IBS.
- Boosts bone health because the seeds are loaded with minerals, including iron, potassium, copper, calcium, manganese, and magnesium
How To Use Basil Seeds
Soak the seeds in water for about 15 minutes until they swell to twice their size, then add them to recipes. Two teaspoons of seeds in 1/2 cup water are considered a serving. You’ll find basil seeds swell faster and become larger than chia seeds.
Precautions
People on blood-pressure-lowering drugs or diabetes drugs should double-check with their doctors before starting any basil supplements as they may lower blood pressure and blood sugar.
Where To Buy Basil Seeds
Packages of basil seeds, or sabja seeds, are similar in price to chia seeds and can be found online or in most health food stores. We recommend high-quality, organic seeds such as those available at Zen Basil.
Recipes
Check out these yummy recipes that use basil seeds:
- Simple Basil Seed Lemonade – from FlavoursTreat.com
- Falooda Indian Dessert – from theDelciousCrescent.com
- Basil Seed Chocolate Pudding – from ZenBasil.com
Basil Seeds FAQ
What are basil seeds (sabja)?
Small black seeds of sweet basil (Ocimum basilicum), the same plant that produces culinary basil leaves. Soaked in water they swell into gel-coated jelly beads. Used in South Asian, Middle Eastern, and Thai food cultures for centuries in cooling drinks and desserts.
Are basil seeds the same as chia seeds?
No, different species. Basil seeds are Ocimum basilicum (sweet basil). Chia are Salvia hispanica. Both gel up in water and have similar nutrient profiles, but they are different plants from different continents. Basil seeds are slightly smaller and smoother.
Are basil seeds good for you?
Per USDA FoodData Central, 1 tablespoon basil seeds provides about 57 calories, 7g fiber, 2g protein, and omega-3 alpha-linolenic acid. The fiber content (especially the soluble fiber that creates the gel) supports digestive function. NIH research is preliminary but generally favorable.
Can you eat basil seeds raw?
Always soak first. Dry basil seeds can be a choking hazard and may not gel in the digestive tract. The traditional preparation is to soak for 15 to 30 minutes before consuming. Once gelled, they are safe and easy to digest.
Where can I buy basil seeds?
South Asian and Middle Eastern grocery stores carry them under names like sabja, tukmaria, or falooda seeds. Major US grocery chains and online retailers (Amazon, Thrive Market) increasingly stock them in the international or health-food aisles.
This article was published by the Staff at FarmersAlmanac.com. Any questions? Contact us at questions@farmersalmananac.com.
- Farmers' Almanac Staff
- Farmers' Almanac Staff
- Farmers' Almanac Staff
- Farmers' Almanac Staff
Thanks for the interesting article. I have rarely used basil, but do have some dried leaves in my dried herb supply. I have a number of health issues that this herb can help with, so I will be using it on a regular basis going forward. I’ll probably start by breaking up individual leaves to put in cold or warm tea, and drinking it down without filtering out the pieces. I don’t think it’s a good idea to put it in hot or boiling water or tea tho, as the high heat may destroy the beneficial biochemicals in the leaves.
I am always interested in learning about natural health benefits in plants, as non-natural, chemical-based drug therapies tend to have harmful side effects, which, in my opinion, cancel out the benefits of taking them. I already take a lot of natural supplements, which have helped me some with my health issues. I also eat somewhat healthier than I used to, which has also helped me. I am looking forward to seeing the effects of using basil on a more frequent basis going forward.
Thanks again for the helpful article.
I have a large basil plant that has gone to seed. Can I collect the seeds? How? Do they need to be dried or any other process to make them usable?
Hi Carol, here’s a good video on how to harvest the basil seeds from your plant.