Calories in Tapioca: Nutrition Facts & Serving Sizes
Per 1 cup (152g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of tapioca pearls (152g) contains about 544 calories, 134.8g of carbs, 0.3g of protein, and essentially zero fat. Per 100g, tapioca provides 358 calories and 88.7g of carbohydrates, making it one of the highest-carb foods by weight. Tapioca is starch extracted from the cassava root. In its dry pearl form it is almost entirely carbohydrate with minimal fiber (0.9g per 100g), virtually no protein, and no fat. It is commonly used in bubble tea (boba), puddings, and as a thickening agent. Tapioca contains small amounts of iron (1.6mg per 100g) and calcium (20mg per 100g). Because it has negligible protein and fiber, it is a very fast-digesting carb source. For athletes, that can be useful post-workout for rapid glycogen replenishment. For anyone watching carbs or trying to lose weight, tapioca offers essentially zero nutritional value beyond calories.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (152g) | 544.2 | 0.3g | 134.8g | 0g | 1.4g |
| 100g | 358 | 0.2g | 88.7g | 0g | 0.9g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 358 | 18% |
| Protein | 0.2g | |
| Total Fat | 0g | |
| Total Carbohydrates | 88.7g | 32% |
| Dietary Fiber | 0.9g | 3% |
| Sugars | 3.4g | 7% |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 20mg | 2% |
| Iron | 1.6mg | 9% |
| Potassium | 11mg | 0% |
| Magnesium | 1mg | 0% |
| Phosphorus | 7mg | 1% |
| Zinc | 0.1mg | 1% |
| Selenium | 0.8mcg | 1% |
| Folate | 4mcg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Tapioca
Tapioca has minimal inherent health benefits due to its extremely low protein, fiber, vitamin, and mineral content. It is primarily a source of rapidly digestible carbohydrates derived from cassava starch.
For athletes and active individuals, the fast-digesting nature of tapioca carbs can be useful in specific contexts. Post-workout glycogen replenishment benefits from quickly absorbed carbohydrates, and tapioca's low fiber and fat content means it digests rapidly without slowing gastric emptying.
Tapioca is naturally gluten-free and grain-free, making it a useful starch alternative for people with celiac disease or grain sensitivities. It is used as a thickener in gluten-free baking and cooking as a substitute for wheat flour.
The small iron content (1.6mg per 100g) provides some contribution toward the daily target, though the amount in a typical serving of boba tea is limited. Tapioca also contains 20mg of calcium per 100g, which is minimal.
For most people, tapioca functions primarily as a carb vehicle with very little nutritional upside beyond energy. It is best used as a cooking ingredient or boba tea component rather than a staple food.
Dietary Considerations
Tapioca is naturally gluten-free, grain-free, vegan, and dairy-free, making it compatible with a wide range of dietary restrictions. It is not keto-friendly at all, with 88.7g of carbs per 100g. For weight loss, tapioca offers no meaningful protein or fiber to promote satiety, and its calories come almost entirely from fast-digesting starch. Boba tea made with tapioca pearls can add 200 to 400 calories per drink with minimal nutritional value, which is a major pitfall for anyone tracking calories. If you drink boba, account for the tapioca pearls in your daily count.
Daily Intake (100g)
100g of tapioca provides 18% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in tapioca?
One cup of dry tapioca pearls (152g) contains about 544 calories. Per 100g, tapioca has 358 calories. Tapioca is almost entirely carbohydrates with essentially no protein or fat.
Is tapioca good for weight loss?
No, tapioca is not a good choice for weight loss. It is calorie-dense at 358 calories per 100g, has almost no fiber or protein to promote fullness, and provides very little nutritional value. Boba tea made with tapioca adds hundreds of empty calories to your day.
How much protein in tapioca?
Tapioca contains only 0.2g of protein per 100g. A full cup of dry tapioca (152g) has just 0.3g of protein. It is not a protein source at all.
Is tapioca gluten-free?
Yes, tapioca is naturally gluten-free. It is derived from cassava root, not from wheat or any grain. It is commonly used in gluten-free cooking and baking as a starch thickener and flour substitute.
How many calories are in boba (bubble tea) tapioca pearls?
A typical serving of cooked tapioca pearls in boba tea is about 60 to 90g, adding roughly 80 to 120 calories just from the pearls alone. Combined with the sweetened milk tea or juice base, a full boba drink can range from 250 to 500+ calories. Always account for this when tracking.
Is tapioca keto-friendly?
No, tapioca is the opposite of keto-friendly. At 88.7g of carbs per 100g, even a small portion would exceed the entire daily carb limit on a ketogenic diet.
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