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tapioca.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

tapioca starchtapioca flourcassava starchtapioca meal

Recipes with tapioca + Add to pantry

SERVING

CALORIES

358

PROTEIN

0.19g

CARBS

88.7g

FAT

0.04g

FIBER

0.90g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories358kcal—

Protein0.19g0%

Carbohydrates88.7g32%

Fiber0.90g3%

Sugar0g0%

Total fat0.04g0%

Saturated fat0.01g0%

Trans fat0g—

Cholesterol0mg0%

Water11.3g—

MINERALS

Sodium1.0mg0%

Potassium11mg0%

Calcium13mg1%

Iron0.91mg5%

Magnesium23.1mg5%

Phosphorus42.5mg3%

Zinc0.17mg2%

Copper0.19mg21%

Manganese0.20mg9%

Selenium0.07µg0%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Vitamin E0.19mg1%

Vitamin K2.8µg2%

Thiamin (B1)0.07mg6%

Riboflavin (B2)0.02mg2%

Niacin (B3)0.45mg3%

Pantothenic acid (B5)0.17mg3%

Vitamin B60.09mg5%

Biotin (B7)1.9µg6%

Folate (B9)25.6µg6%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup152g

1 tablespoon9.5g

1 teaspoon3.2g

1 ml0.6g

1 liter633.3g

HEALTH BENEFITS

Why eat it.

✓Naturally gluten-free, making it a safe carbohydrate source for individuals with celiac disease or gluten sensitivity.
✓Provides quick energy as it is composed almost entirely of carbohydrates, which are easily digested and metabolized.
✓Gentle on the stomach and easy to digest, often recommended for those with digestive issues like Irritable Bowel Syndrome (IBS).
✓Very low in sodium, making it suitable for individuals on a sodium-restricted diet for managing blood pressure or heart conditions.

COOKING TIPS

In the kitchen.

1To prevent clumping, create a slurry by whisking tapioca starch with a small amount of cold liquid before adding it to hot sauces, soups, or pie fillings.
2Soak larger tapioca pearls in water or milk for at least 30 minutes before cooking to reduce cooking time and ensure they become fully translucent and tender.
3Tapioca starch is an excellent thickener that creates a clear, glossy finish, making it ideal for fruit pie fillings where a transparent look is desired.
4For bubble tea, cook pearls until they are chewy, then immediately transfer them to a simple syrup or brown sugar solution to prevent sticking and add flavor.

STORAGE

Keep it fresh.

Store dry tapioca pearls or flour in an airtight container in a cool, dark, and dry place, such as a pantry, where it can last for years.
Cooked tapioca, like pudding or boba pearls, should be refrigerated in a sealed container and consumed within 2-3 days for best texture and safety.

FAQ

Frequently asked questions.

Is tapioca healthy?

Tapioca is a healthy carbohydrate source for those needing quick energy or a low-sodium diet. While it is easy to digest and gluten-free, it is low in protein, fiber, and essential vitamins, so it should be paired with nutrient-dense foods for a balanced meal.

How many calories and carbs are in tapioca?

Tapioca is calorie-dense and high in carbohydrates, containing approximately 358 calories and 88.69g of carbs per 100g. It contains almost no protein (0.19g) or fat (0.04g), making it a nearly pure starch.

Is tapioca gluten-free?

Yes, tapioca is naturally gluten-free as it is extracted from the cassava root. It is a safe and popular alternative for individuals with celiac disease or gluten sensitivities in both baking and thickening applications.

Is tapioca keto-friendly?

No, tapioca is not keto-friendly. Because it consists almost entirely of carbohydrates (nearly 89g per 100g) and has very little fiber, it can cause a rapid spike in blood sugar and disrupt ketosis.

How do you use tapioca flour in cooking?

Tapioca flour is commonly used as a thickening agent for soups, gravies, and fruit pie fillings because it creates a clear, glossy finish. In gluten-free baking, it is used to provide a chewy texture and improve the structure of breads and cakes.

What does tapioca taste like?

Tapioca has a very neutral, slightly sweet flavor profile. This lack of a strong taste makes it an ideal ingredient for both sweet and savory recipes, as it thickens dishes without altering the intended flavor of the other ingredients.

Can I substitute tapioca flour with cornstarch?

Yes, you can generally substitute tapioca flour with cornstarch in a 1:1 ratio for thickening. However, tapioca is better for dishes intended to be frozen, as it maintains its texture better than cornstarch when thawed.

Is tapioca easy to digest?

Yes, tapioca is very gentle on the digestive system and is often recommended for people with Irritable Bowel Syndrome (IBS) or other digestive sensitivities. Its simple starch structure is broken down easily by the body.

How should I store tapioca flour?

Tapioca flour should be stored in an airtight container in a cool, dry, and dark place like a pantry. When kept away from moisture and heat, it can remain fresh and effective for up to two years.

Is tapioca good for weight loss?

Tapioca is generally not considered a weight-loss food because it is high in calories and lacks the fiber and protein needed to promote satiety. If you are trying to lose weight, it is best to consume it in small portions.

RECIPES