Tapioca
Cassava starch in pearl or flour form, used for puddings, breads and thickening.
Nutrition per 100 g
Standardised to 100 g of tapioca, dry for fair comparison. Typical serving: 50 g dry pearls — 179 kcal per 50 g serving.
| Nutrient | Per 100 g | Per serving (50 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 358 kcal | 179 kcal | 100 kcal |
| Protein | 0.2 g | 0.1 g | 0.1 g |
| Carbohydrate | 88 g | 44 g | 24.6 g |
| Fat | 0 g | 0 g | 0 g |
| Fibre | 1 g | 0.5 g | 0.3 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of tapioca, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (50 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 529 µg | 265 µg | 59% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.29 mg | 0.14 mg | 24% |
| Riboflavin | 1.4 mg | 0.7 mg | 108% |
| Niacin | 6.6 mg | 3.3 mg | 41% |
| Vitamin B6 | 2.6 mg | 1.3 mg | 153% |
| Folate | 530 µg | 265 µg | 133% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 1.4 mg | 0.7 mg | 28% |
| Minerals | |||
| Calcium | 1488 mg | 744 mg | 114% |
| Iron | 87.5 mg | 43.8 mg | 486% |
| Magnesium | 602 mg | 301 mg | 143% |
| Phosphorus | 276 mg | 138 mg | 22% |
| Potassium | 1924 mg | 962 mg | 41% |
| Sodium | 344 mg | 172 mg | 15% |
| Zinc | 2.4 mg | 1.2 mg | 22% |
| Copper | 1.5 mg | 0.75 mg | 167% |
| Manganese | 11.5 mg | 5.8 mg | 500% |
Source: USDA FoodData Central — Spearmint, dried
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat tapioca?
- Gluten-free and easy to digest.
- Useful thickener for sauces and pies.
How to include it
- Simmer in milk with vanilla for pudding.
- Use as a thickener in fruit pies.
Things to consider
- Essentially pure starch with almost no protein or micronutrients.
- Bubble tea versions add substantial sugar.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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