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.
- Amount Per ServingCalories358
- % Daily Value *
- Total Fat
- Saturated Fat 0.01g 1%
- Cholesterol 0mg 0%
- Sodium 1mg 1%
- Potassium 11mg 1%
- Total Carbohydrate
- 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.