Healthy Nutrition Facts and Benefits Of Tapioca

Due to the belief that it has properties that can help in the weight loss process, tapioca has become popular in recent years, becoming sought after in high demand.

It is a healthy nutrition and so many benefits of tapioca.

Benefits of tapioca

As a food derived from cassava, tapioca has a high content of carbohydrates and calories. Its properties in relation to weight loss are still being studied, however, so far, with information such as its amount of calories, we know that there are better options for weight loss diets.

Tapioca can be consumed in different ways, from breakfast to pre-workouts, and is a good option for those trying to avoid foods with a lot of sodium.




The benefits of tapioca are:

  • It can be prepared without the use of oils;
  • Because it has a large amount of carbohydrates, tapioca can be a good pre-workout option;
  • It is a high glycemic index food; tapioca is an instant source of energy;
  • It is a practical and quick meal to prepare.


Among the proven properties of tapioca , we have:

  • It has low amounts of sodium
  • In certain cases, it can be used to lower the body’s pH, helping to reduce intestinal acidity.
  • As it is a gluten-free food, it is suitable for celiacs.


The tapioca has the following nutrients:

  • Sodium;
  • Match;
  • Potassium;
  • Calcium (the most abundant nutrient in tapioca);
  • Iron;
  • Magnesium;
  • Copper;
  • Zinc;
  • Selenium;
  • Manganese.

Among these nutrients, we find in greater quantity calcium, potassium and phosphorus. In very small amounts, we have manganese, zinc, selenium, copper and iron.


tapioca can be made from home and easily, however, is a lengthy process.

Ingredients needed to make homemade tapioca:

  • 6 cups of sweet powder
  • 1 cup of water

To prepare tapioca:

  1. Soak the equivalent of 3 cups of sweet powder with 1 cup of water for about 12 hours.
  2. Add another 3 cups of sweet powder to the mixture and wait another 12 hours.
  3. If there is a little flour at the bottom of the container, just use the sieve so that it reaches the right consistency.
  4. Hold 4 tablespoons of tapioca in a preheated skillet. As soon as it starts to get firm, add the filling of your choice.

There is no need to grease the pan with oil or butter.


Many people believe that tapioca is fattening because of its amount of carbohydrates and calories. This belief has a certain foundation, as between tapioca and other snack options, such as bread, tapioca turns out to be more caloric.

However, it is important to know that consuming tapioca, even though it is a more caloric option, will not make you fat. The fat gain processes do not depend only on one food, but on our diet as a whole.


Tapioca can be consumed in different ways, either as an ingredient in recipes or in its pure form. Among the best known recipes, tapioca can be used for the following preparations:

  • When accompanied by cheese and other savory ingredients, tapioca can be used to make cheese breads, skillet pizzas and even crepes.
  • As for sweet recipes, tapioca can help in the preparation of puddings, pancakes, cakes and ice cream.

Due to its neutral flavor, tapioca is tasty with a number of different fillings, from the classic savory ones like cheese and meat to less popular ones like spinach or tuna. It is also a great option to be combined with sweet fillings, such as chocolate, banana with cinnamon or grated coconut.

Due to its low amount of nutrients, tapioca is recommended to be consumed as a breakfast or snack option in the morning or afternoon, not being the best choice for lunch or dinner.


Every day there are more questions about which food to choose, French bread or tapioca. In order for us to decide, it is important to note the following points:

  • As for the amount of carbohydrates: French bread has less carbohydrates than tapioca.
  • As for the protein content: French bread is more protein than tapioca.
  • As for fiber: tapioca has approximately half the fiber present in French bread. However, both have a very small amount of fiber.
  • Regarding the amount of calories: for every 100 grams of tapioca there is about 341 kcal. In the same amount of French bread, there is approximately 285 kcal.
  • In French bread, there is a greater amount of sodium, however, there is also a greater amount of other nutrients, such as calcium, selenium, potassium and phosphorus.

Neither of the two foods, alone, can be responsible for our weight loss or for making us fat. However, knowing its characteristics, we can analyze which of the options would best fit our diet. We can also conclude that the fact that tapioca is cited as the best option for weight loss diets may be an erroneous measure, as it has more calories and carbohydrates than French bread.

Website | + posts

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Leave a Reply

Your email address will not be published. Required fields are marked *