Tapioca is a starchy grain extracted from the cassava plant. Tapioca grains are fairly nutritious, making tapioca pudding a more nutrient-rich food than other common puddings. You can enjoy tapioca pudding either warm or cold, and in both ready-to-eat containers or from dry-mix packages. The U.S. Department of Agriculture, or USDA, provides nutritional values for tapioca pudding based on a 4-oz. serving in ready-to-eat, refrigerated form.
Calories
One container of refrigerated, ready-to-eat tapioca, weighing 110 g, contains 143 calories. The U.S. Food and Drug Administration bases nutrition labels on either 2000- or 2500-calorie diets. A serving of refrigerated tapioca provides about 6 to 7 percent of the daily caloric needs for a typical adult.
Carbohydrates and Sugar
Most of the caloric value in tapioca comes from its carbohydrate and sugar content. Each serving of refrigerated tapioca contains about 24 g of carbohydrates -- over 16 of which come from sugar. Most adults need about 225 to 325 g of carbohydrates each day, but the Institute of Medicine recommends that less than 25 percent of your total caloric intake should come from simple sugars.
Fats
Tapioca contains a small amount of fat, with 4.27 g per 110-g container. About 3 g exist in the form of healthy unsaturated fat, while just over 1 g is saturated. Saturated fat can increase serum cholesterol levels and increase cardiovascular disease, and the USDA advises consuming less than 10 percent of your total calories from this heart-harming fat. Unsaturated fat can reduce serum cholesterol levels and improve your cardiovascular health. Tapioca contains just 1 mg of cholesterol per container.
Protein
A container of tapioca contains 2.15 g of protein, or about 1 to 4 percent of the typical adult's daily need for this nutrient. Protein plays a central role in tissue growth and repair, and you should obtain about 10 to 35 percent of your calories from protein.
Minerals and Vitamins
Tapioca offers an array of vitamins and minerals. Each container of refrigerated tapioca contains the minerals calcium, iron, magnesium, phosphorus, potassium, zinc, copper, magnesium and selenium. Tapioca also contains 160 mg of sodium, or about 7 percent of the USDA's recommended daily limit for adults. Tapioca contains vitamins C, E, K and B vitamins.
References
- USDA National Nutrient Database for Standard Reference: Puddings, Tapioca, Ready-to-Eat
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
- U.S. Department of Agriculture; Dietary Guidelines for Americans; 2010
- Institute of Medicine; Dietary Reference Intakes: Macronutrients; 2005
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