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What is Tapioca?

Tapioca is extracted from the cassava plant, which is scientifically known as Manihot Esculenta. The name tapioca can be used to describe the root of the plant as well as the starch extracted from it. In its root form, tapioca is thick and brown and comes covered with bark-like skin. Tapioca can also refer to the starch extracted from the root. Also known as tapioca starch or tapioca flour, it consists purely of carbohydrates and has very little fiber, protein or fats. And carbs, as you know, come with calories. So, what is the number of calories in tapioca exactly? And the number of calories in tapioca starch? Let’s find out.

How Many Calories Does Tapioca Have?

The calories in cooked tapioca or cooked cassava roots comes up to 191 calories per 100 grams. That said, let’s take a closer look at the calories in 1 cup of tapioca and check out the other nutrients that it contains. Here are the details. 

Nutrients in 1 cup of tapioca (152 grams)

Amount or quantity 

Calories

544

Saturated fat

0 grams

Polyunsaturated fat

0 grams

Monounsaturated fat

0 grams

Cholesterol

0 milligrams

Sodium 

1.5 milligrams

Potassium

17 milligrams

Carbohydrates

135 grams

Dietary fiber

1.4 grams

Sugars

5.1 grams

Protein

0.3 grams

Calcium

2.3% of the Recommended Dietary Intake (RDI)

Iron

13% of the Recommended Dietary Intake (RDI)

Calories in Common Food Items with Tapioca

Tapioca is essentially the starchy root of a plant, but it can be cooked and consumed in various forms. In fact, it can be eaten as a pudding, added to cookies or even baked into bread. Based on the other ingredients in the food item, the total number of calories in tapioca-based dishes will vary. Check out the calorie count in some common food items that contain tapioca below.

Food items containing tapioca

Number of calories

Tapioca cake (1 serving or 67 grams)

140

Tapioca flour (0.25 cups or 30 grams)

110

Tapioca bread (1 slice or 28 grams)

80

Tapioca starch (0.50 cups or 60 grams)

220

Tapioca pudding (4 pounds or 110 grams)

140

Tapioca cookies (1 cookie or 10 grams)

30

Thai tapioca dumplings (1 piece or 21 grams)

35

Health Benefits of Eating Tapioca

Although tapioca mostly contains carbs, it also contains some other essential minerals and nutrients too. This composition makes tapioca beneficial to the body in many ways. Keep reading to find out how this root-based starchy food can actually be good for your health. 

  • Good for your heart health

As the nutrition profile above shows, tapioca does not contain any saturated fats. In fact, tapioca contains no fats at all. And reducing your intake of fats in general and saturated fats in particular can be great for your heart health. It has also been linked with improved cardiovascular health and well-regulated blood pressure. 

  • Controls diabetes

Starch is generally considered as a dangerous item to consume if you are at risk of developing diabetes or already have the condition. But modified tapioca starch has actually been shown to lower the levels of insulin. And reduced insulin levels can also help lower insulin resistance, which is the key to controlling and managing diabetes. 

  • Improves digestive health

There are many people who are allergic to gluten. If you are among the many individuals who suffer from gluten allergy, tapioca starch may be a good alternative to use. It is an acceptable replacement if you suffer from celiac disease, and it can actually improve your digestive health and help reduce the intensity of symptoms in case of digestive issues. 

How Much Tapioca Should You Consume Every Day?

Tapioca is primarily starch and carbohydrates. So, it is always advisable to consume it in limited quantities everyday, especially if your meals include other starchy or carb-rich foods too. Tapioca is also a rich source of iron, as the table above showed. It offers around 13% of the Recommended Dietary Intake (RDI). So, it is advisable to eat around 1 to 2 cups of tapioca per day. 

Conclusion

If you are looking to adopt a balanced diet, it should include a healthy mix of carbs, proteins, fats, fiber and a variety of other vitamins and minerals. Tapioca can help you meet your everyday carb requirements. However, it is also important to keep an eye on your calorie intake, so your Body Mass Index (BMI) and Basal Metabolic Rate (BMR) remain at ideal levels. You can also use our calorie calculator to track your calorie intake regularly.
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FAQs on Calories in Tapioca

  • ✔️ What is the number of calories in 1 cup of tapioca?

    1 cup of tapioca (152 grams) contains 544 calories. 

  • ✔️How many calories does tapioca starch contain?

    30 grams of tapioca starch contain 107 calories.

  • ✔️How many calories do tapioca pearls contain?

    There are around 358 calories in 100 grams of tapioca pearls.

  • ✔️ Can I eat tapioca every day?

    Yes, you certainly can. You just need to keep the calorie count in mind, since tapioca is a calorie-rich food item.

  • ✔️How many calories do I need to eat in a day?

    On an average, an adult needs around 1200-2,400 calories in a day. This could change based on your age, gender, physical activity and health conditions.