What is the Nutritional Value of Tapioca and Is Tapioca Healthy for You?

Tapioca is a starchy, slightly sweet, and slightly chewy grain that is derived from the cassava plant. It has a long history of being a staple food in many tropical countries and is now increasingly popular in other parts of the world as well. Tapioca is often used as a thickening agent in soups, stews, and puddings, and it is also used to make tapioca pearls, which are a common ingredient in bubble tea.

But what is the nutritional value of tapioca and is it healthy for you? In this article, we will take a closer look at the nutritional content of tapioca, its potential health benefits, and any potential drawbacks to consider.

Nutritional Value of Tapioca

Tapioca is a good source of carbohydrates and provides a small amount of protein, fiber, and some micronutrients. Here is a breakdown of the nutrients in 100 grams (3.5 ounces) of tapioca, according to the United States Department of Agriculture (USDA):

Energy: 360 calories

Protein: 0.6 grams

Fat: 0 grams

Carbohydrates: 88 grams

Fiber: 0.6 grams

Vitamin C: 0 milligrams

Iron: 0.4 milligrams

Calcium: 20 milligrams

Potassium: 20 milligrams

It is worth noting that tapioca is relatively low in most micronutrients and does not provide significant amounts of vitamins or minerals. However, it is a good source of energy and can help to provide a quick boost of energy due to its high carbohydrate content.

Is Tapioca Healthy for You?

There are both potential benefits and drawbacks to consider when it comes to the healthfulness of tapioca.

Potential Benefits of Tapioca

Low in fat and calories: Tapioca is low in fat and calories, making it a good choice for people who are trying to watch their fat intake or lose weight.

Gluten-free: Tapioca is naturally gluten-free, making it a suitable choice for people who are intolerant or allergic to gluten.

High in carbohydrates: As mentioned, tapioca is a good source of carbohydrates, which are an important source of energy for the body.

May have prebiotic effects: Some research suggests that tapioca may have prebiotic effects, meaning that it can help to promote the growth of beneficial bacteria in the gut. This can potentially have a positive impact on overall gut health.

Potential Drawbacks of Tapioca

High in starch: Tapioca is high in starch, which can quickly raise blood sugar levels. This can be a concern for people with diabetes or those who are trying to manage their blood sugar levels.

Low in nutrients: As mentioned, tapioca is low in most micronutrients and does not provide significant amounts of vitamins or minerals. This means that it may not be the most nutrient-dense choice when compared to other grains or starchy foods.

Processing concerns: Tapioca is often processed and refined, which can remove some of its natural nutrients. In addition, the cassava plant can contain high levels of cyanide, which must be removed during the processing of tapioca.

Allergic reactions: Some people may be allergic to tapioca or develop an intolerance to it. Symptoms of tapioca allergy or intolerance can include stomach pain, diarrhea, and nausea.