What are the Nutritional Facts about Tapioca?
January 4, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
Tapioca is a starchy food made from cassava root, rich in carbohydrates and energy. Learn nutrition facts, health benefits, calories, and healthy ways to eat tapioca.
Introduction
Tapioca is a common food in many parts of India, especially in South India, where it is known as kappa. It is made from the cassava root and is mainly valued for its high energy content. Tapioca is naturally gluten-free and easy to digest, making it suitable for people with gluten intolerance. However, it is low in protein and should be eaten with balanced foods.
Tapioca Nutritional Facts (Per 100 grams, cooked)
| Nutrient | Amount |
|---|---|
| Calories | 112 kcal |
| Carbohydrates | 27 g |
| Protein | 0.4 g |
| Fat | 0.3 g |
| Dietary Fibre | 1.8 g |
| Sugars | 3.4 g |
| Calcium | 20 mg |
| Iron | 0.3 mg |
| Magnesium | 14 mg |
| Potassium | 271 mg |
| Vitamin C | 7 mg |
Vitamins and Minerals in Tapioca
Tapioca contains small amounts of essential minerals:
- Carbohydrates – Provides quick energy
- Potassium – Helps control blood pressure
- Vitamin C – Supports immunity
- Magnesium – Supports muscle and nerve function
- Iron – Supports blood health (small amount)
Health Benefits of Tapioca
1. Good Source of Energy
High carbohydrate content makes it ideal for active people.
2. Easy to Digest
Suitable for people with weak digestion or during illness.
3. Gluten-Free Food
Safe for people with gluten intolerance or celiac disease.
4. Supports Weight Gain
Helpful for underweight individuals when eaten with protein.
5. Helps Maintain Electrolyte Balance
Potassium supports fluid balance in the body.
Is Tapioca Good for Diabetes?
Tapioca should be eaten with caution by diabetics.
- High glycaemic index
- Can raise blood sugar quickly
- Eat small portions with fibre and protein
Tapioca vs Other Starchy Foods
| Feature | Tapioca | Rice | Potato |
|---|---|---|---|
| Calories | Medium | Medium | Low |
| Carbohydrates | High | High | Medium |
| Fibre | Low | Low | Moderate |
| Gluten-Free | Yes | Yes | Yes |
Healthy Ways to Eat Tapioca
- Boiled tapioca with coconut
- Tapioca sabzi with vegetables
- Tapioca pearls (sago) porridge
- Steamed tapioca cakes
- Combined with pulses or fish curry
Who Should Be Careful?
- Diabetics should limit intake
- Avoid eating daily in large amounts
- Always cook properly to remove toxins
Conclusion
Tapioca is an energy-rich, gluten-free food that can be part of a healthy diet when eaten in moderation. It is best paired with protein- and fibre-rich foods to improve its nutritional balance.