Tapioca
Categories
| Macros | per 100 g |
|---|---|
| Calories | 354 kcal |
| Protein | 0.2 g |
| Fat | 0.0 g |
| Carbs | 87.8 g |
Tapioca is a starch extracted from cassava root, sold in raw form as pearls, flakes or flour. It is widely used as a thickener in puddings, bubble tea, soups and gluten-free baking, and serves as a staple starch across parts of South America, Southeast Asia and West Africa. Per 100 g, raw tapioca provides 354 kcal, 0.2 g of protein, 0 g of fat and 87.8 g of carbohydrates, with only 0.9 g of dietary fibre and 3.4 g of sugars — making it almost pure starch. Mineral content is modest, with 11 mg of potassium and 8 mg of calcium per 100 g. No glycemic index value is available in the current data. Tapioca is suitable for vegan, vegetarian, gluten-free, dairy-free and low-FODMAP dietary patterns.
How many calories in tapioca?
Raw tapioca contains 354 kcal per 100 g, almost entirely from starch. A typical 30 g serving of dry tapioca pearls would contribute around 106 kcal before cooking.
Is tapioca gluten-free?
Yes, tapioca is naturally gluten-free, as it is derived from cassava root rather than any grain. It is a common flour substitute in gluten-free baking and is also listed as low-FODMAP, making it suitable for people managing digestive sensitivities.
Is tapioca healthy?
Tapioca is very high in carbohydrates (87.8 g per 100 g) and calories (354 kcal per 100 g), with negligible protein, fat and fibre. It provides minimal vitamins and minerals, so it functions primarily as an energy source and a culinary thickener rather than a nutrient-dense food.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 354 kcal |
| Protein | 0.19 g |
| Fat | 0.020 g |
| Carbs | 87.8 g |
| Sugars | 3.4 g |
| Fiber | 0.90 g |
| Starch | 95.0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.005 g |
| Monounsaturated | 0.005 g |
| Polyunsaturated | 0.003 g |
| Omega-3 | 0 g |
| Omega-6 | 0.001 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 8.0 mg |
| Iron | 0.30 mg |
| Magnesium | 1.0 mg |
| Phosphorus | 7.0 mg |
| Potassium | 11.0 mg |
| Sodium | 1.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.020 mg |
| Manganese | 0.11 mg |
| Selenium | 0.30 mcg |
| Iodine | 2.7 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0.004 mg |
| Riboflavin (B2) | 0 mg |
| Niacin (B3) | 0 mg |
| Pantothenic acid (B5) | 0.14 mg |
| Vitamin B6 | 0.008 mg |
| Folate (B9) | 4.0 mcg |
| Vitamin B12 | 0 mcg |
