Tapioca

Grain

Item Rating: 66/100

1 serving (100 grams) contains 358 calories, 0.2 grams of protein, 0.0 grams of fat, and 88.7 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		852.4
% Daily Value*
Total Fat		0.0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		2.4 mg	0%
Total Carbohydrates		211.2 g	76%
	Dietary Fiber	2.1 g	7%
	Sugars	8.0 g
protein		0.5 g	1%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		3.8 mg	21%
Potassium		26.2 mg	0%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 0 cal (0.0%)

Protein: 2 cal (0.2%)

Carbs: 844 cal (99.8%)

About Tapioca

Tapioca is a starchy substance extracted from the root of the cassava plant, native to South America and now widely cultivated in tropical regions worldwide. It is commonly used in Asian, South American, and African cuisines, often as a thickening agent, a base for desserts like puddings, or in bubble tea. Tapioca is low in protein and fat but is an excellent source of carbohydrates, providing 358 calories per 100 grams primarily from its 88.69 grams of carbs. It contains minimal fiber (0.9 grams), small amounts of calcium (20 mg), and iron (1.58 mg), but lacks substantial vitamins. Tapioca is gluten-free, making it a popular alternative for gluten-intolerant individuals or those with celiac disease.

Health Benefits

• Tapioca is gluten-free, making it ideal for individuals with celiac disease or gluten sensitivity.
• Provides a quick source of energy due to its high carbohydrate content (88.69 grams per 100 grams).
• Contains small amounts of calcium (20 mg) and iron (1.58 mg), contributing to bone health and oxygen transport, respectively.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian, dairy-free

Not suitable for: Low-carb, keto

Selection and Storage

Store tapioca in a cool, dry place in an airtight container to keep it fresh. Cook plain tapioca pearls according to package instructions, typically by boiling until translucent.

Common Questions About Tapioca Nutrition

Is tapioca high in protein?

Tapioca is very low in protein, containing only 0.19 grams of protein per 100 grams. It is primarily composed of carbohydrates and is not a significant source of protein.

Can I eat tapioca on a keto or low-carb diet?

Tapioca is not suitable for keto or low-carb diets as it contains 88.69 grams of carbohydrates per 100 grams. This high carb content can quickly exceed the daily carb limit for these diets.

What are the health benefits or concerns of eating tapioca?

Tapioca is gluten-free, making it a good option for individuals with gluten sensitivities or celiac disease. However, it is a high-calorie, low-nutrient food primarily providing energy through carbohydrates, so overconsumption can lead to weight gain or blood sugar spikes, especially for individuals with diabetes.

How much tapioca should I consume in one serving?

A typical serving size of tapioca is about 1/4 cup (30 grams of dry pearls), which provides approximately 110 calories. This amount is appropriate for use in recipes such as puddings or boba tea but should be consumed in moderation, especially if managing carbohydrate intake.

How does tapioca compare to similar foods like rice or potato starch?

Tapioca is similar to rice and potato starch in its high-carb, low-protein profile. However, tapioca has a slightly lower fiber content (0.9 grams per 100 grams) compared to potato starch and lacks the additional vitamins and minerals commonly found in whole rice varieties like brown rice.

Data Sources & Scientific References

1. Tapioca and Cassava: Nutritional Value and Health Benefits

   Purdue University Department of Horticulture

   Educational resource detailing tapioca's origin, macronutrient content, and potential role in supporting a gluten-free diet.

   View source →