“Is Tapioca Flour Low Carb? Uncovering the Surprising Truth Behind This Gluten-Free Alternative”

By bobbreich@gmail.com •  Updated: 11/22/23 •  4 min read

Is Tapioca Flour Low Carb? Uncovering the Surprising Truth Behind This Gluten-Free Alternative


When it comes to dietary needs and restrictions, finding suitable alternatives can be a challenging task. Tapioca flour has emerged as a popular gluten-free alternative, but is it low carb? In this blog post, we will dive deep into the nutritional profile of tapioca flour and explore its compatibility with low-carb diets.

What is Tapioca Flour?

Tapioca flour is derived from cassava root, a tuberous plant native to South America. It has been used for centuries in various cuisines around the world. This starchy flour is commonly used as a thickening agent in recipes and also adds moisture to gluten-free baked goods.

Nutritional Profile of Tapioca Flour

Now let’s take a closer look at the nutritional composition of tapioca flour. One serving size of tapioca flour (30 grams) contains approximately 105 calories, 26 grams of carbohydrates, and no fats or proteins. In terms of carbohydrate content alone, tapioca flour may seem high, especially for those following a low-carb diet.

Comparison to Other Flours

To put things into perspective, let’s compare tapioca flour to other commonly used flours. Wheat flour contains around 95 grams of carbohydrates per 100 grams serving size, while almond flour contains approximately 21 grams. In comparison to these flours, tapioca flour falls somewhere in the middle in terms of carbohydrate content.

Low-Carb Diets Explained

Before we determine whether tapioca flour is low carb or not, let’s briefly understand what constitutes a low-carb diet. A low-carb diet focuses on reducing carbohydrate intake and increasing intake of proteins and healthy fats. These diets have gained popularity due to their potential benefits such as weight loss, improved blood sugar control, and increased satiety.

Is Tapioca Flour Low Carb?

Considering the carbohydrate content of tapioca flour, it may not be classified as low carb. However, the definition of “low carb” can vary depending on individual dietary needs and goals. It is important to note that tapioca flour can still be incorporated into a low-carb diet plan with moderation and portion control.

Health Benefits and Considerations

While tapioca flour may not be extremely low in carbohydrates, it does offer some health benefits. It is gluten-free, making it an excellent alternative for individuals with gluten sensitivities or celiac disease. Tapioca flour is also rich in iron and calcium, which are essential for maintaining healthy blood cells and strong bones.

However, there are some considerations to keep in mind when using tapioca flour. It lacks significant amounts of fiber and essential nutrients found in whole grains. Additionally, due to its high starch content, it can cause blood sugar spikes in individuals with diabetes or insulin resistance.

Tips for Incorporating Tapioca Flour into a Low-Carb Diet

For those looking to include tapioca flour in their low-carb diet plan, there are a few tips to keep in mind:

1. Experiment with creative recipe ideas: Tapioca flour’s thickening properties make it ideal for soups, stews, sauces, and puddings.
2. Practice portion control: Use tapioca flour sparingly to minimize carbohydrate intake while still enjoying its unique texture and qualities.
3. Combine with other lower-carb flours: Mix tapioca flour with almond or coconut flour to create a blend that reduces overall carbohydrate content.


In conclusion, while tapioca flour cannot be classified as low carb when compared to other flours such as almond or coconut flour, it can still be included in a well-balanced low-carb diet with moderation and portion control. Its gluten-free properties and unique texture make it an appealing option for those seeking alternatives.

As always, it is crucial to listen to your body and consult with a healthcare professional or registered dietitian before making any significant dietary changes.