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Is Tapioca Keto Friendly?

Not Keto Friendly

Answer: No, tapioca is not keto-friendly. Despite its low fat and protein content, its high carbohydrate content makes it incompatible with a ketogenic diet.

Tapioca, a staple in many Malaysian dishes, unfortunately, doesn’t fit within the guidelines of a keto diet:

  • High in Carbohydrates: Tapioca contains a hefty 88.69 g of carbohydrates per 100g, which far exceeds the daily carb limit of a typical ketogenic diet that usually restricts carbs to under 50g a day.
  • Low in Fat: With only 0.02 g of total fat per 100g, tapioca lacks the high fat content that is essential to a keto diet, which typically relies on fat for about 70-75% of daily calories.
  • Negligible Protein Content: Tapioca’s protein content is extremely low at 0.19 g per 100g. A keto diet usually includes moderate protein intake, around 20-25% of daily calories, to maintain muscle mass.
  • Low in Fiber: Tapioca also falls short in dietary fiber, containing just 0.9 g per 100g. While fiber doesn’t directly contribute to the overall macronutrient balance of a keto diet, it does play a crucial role in maintaining digestive health and satiety.
  • High in Calories: Despite its low nutritional value, tapioca is high in calories, with 358 kcal per 100g. In a calorie-controlled keto diet, consuming tapioca could easily lead to exceeding your daily calorie limit without providing the necessary nutrients.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories358
  • % Daily Value *
  • Total Fat 0.02g 1%
    • Saturated Fat 0.01g 1%
  • Cholesterol 0mg 0%
  • Sodium 1mg 1%
  • Potassium 11mg 1%
  • Total Carbohydrate 88.69g 30%
    • Dietary Fiber 0.9g 4%
    • Sugars 3.35g
  • Protein 0.19g 1%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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