Tapioca flour is a gluten-free product made from the roots of the cassava plant, also known as manioc.
To produce it, the roots are cleaned, chopped, and soaked in water, after which they are ground into a paste. The paste is then squeezed to remove excess liquid, and the remaining mass is dried. The dried mass is ground into flour, which can be used in various culinary recipes.
Nutritional Value
Tapioca flour has a high calorie content, approximately 330 calories per 100 grams.
The main nutrients in tapioca flour are:
- Protein: 1 gram
- Fat: 0 grams
- Carbohydrates: 86 grams
The glycemic index of tapioca flour is around 70, making it unsuitable for a keto diet.
Options on iHerb
| Product | Price, $ |
|---|---|
Arrowhead Mills, Organic Tapioca Flour, 18 oz (510 g) | 6.99 |
Bob's Red Mill, Tapioca Flour, 1 lb (454 g) | 6.88 |
Dr. Mercola, Solspring, Biodynamic, Organic Tapioca Flour, 16 oz (454 g) | 15.45 |
NOW Foods, Organic Tapioca Flour, 16 oz (454 g) | 10.45 |
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Substitution options in recipes
Arrowroot starch. In a one-to-one ratio. Both provide a viscous but transparent thickening without taste and gluten. Arrowroot gels at a lower temperature (≈70 °C) — remove the sauce from the heat a little earlier.
Starch. 0.35 g of agar-agar to 0.65 g of potato starch. The combination mimics the "chewiness" of tapioca: agar provides a firm gel, while potato starch adds stretchiness. It works in pearls or pudding, but the color is slightly murkier.
Almond flour. 4 cups of flour plus 1 cup of psyllium plus ¼ cup of xanthan. Almonds provide volume, psyllium retains moisture and mimics chewiness, xanthan binds the dough. The ratio replaces 1 tablespoon of tapioca in batter or cheese rolls; net carbs drop by 8–10 times.
