Most of us are familiar with tapioca pudding but lately tapioca is starting to make its way into other food products. As many are not sure of what tapioca is, it can be concerning for those following a special diet. Those who are vegan may find themselves asking, is tapioca a vegan friendly ingredient?
Yes, tapioca is considered vegan friendly as it is made from extracting the starch from a tuber and contains no animal products. Bob’s Red Mill, Kate Naturals, and Arrowhead Mills all offer vegan tapioca flour. The alternatives to tapioca which are also vegan include Bob’s Red Mill Arrowroot Starch, Anthony’s Potato Starch, and Arrowhead Mills Brown Rice Flour.
Now that we have the all-clear to go for tapioca products while following a vegan diet, let’s take a closer look into what tapioca is, potential health benefits and drawbacks and some other vegan friendly alternatives.
Contents
What is Tapioca?
Tapioca is made from the starch of the cassava root, a tuber or root vegetable similar to the potato. Cassava has been utilized in more products as a gluten-free alternative to wheat and other grains.
Tapioca is made by removing the starch from the cassava root and then processing it into flour, starch, or pearls to be used in various products. Tapioca pearls are most famously known for their presence in the popular Boba or Bubble Tea, whereas tapioca starch and flour are often used in gluten-free baked goods.
Is Tapioca the Same as Tapioca Starch?
Tapioca and tapioca starch are one in the same. Because tapioca itself is the starch that has been removed from the cassava root, it is known as tapioca, tapioca starch or tapioca flour, which are all the same thing. Tapioca pearls, however, are made from tapioca starch that has been formed into pearls, often with added colors or sweeteners, that is then boiled.
Health Benefits and Drawbacks of Tapioca
Tapioca is a great alternative for those with restricted diets. Because it is naturally gluten-free, grain free, nut free, and vegan, it is suitable for those who struggle with allergies to these foods. It is versatile in cooking and baking but it is not very nutrient dense.
Tapioca is almost purely starch, which makes it a high carbohydrate food. Tapioca contains minimal protein, fiber or nutrients and tends to be calorie dense. When consumed in excess, high calorie, high carb foods can lead to weight gain and increased risk for chronic conditions, such as obesity, diabetes, and heart disease.
Nutrition Facts for Tapioca
Nutrition Facts (Per 1-tablespoon):
- Calories 30
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 7g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Best Vegan Tapioca Brands
Bob’s Red Mill Small Pearl Tapioca
Great for making homemade tapioca pudding, or to be used in fillings for pies or other pastries, Bob’s Red Mill small pearl tapioca is non-GMO, paleo, gluten and vegan friendly.
It is free from added sugars, sweeteners and preservatives, putting it a step above other brands. You can find this product online or in store at various retails sites, including Bobsredmill.com and Amazon.com, priced at $9.47 for a 1.5-pound package.
Ingredients:
- Tapioca starch
Nutrition Facts (Per 1-tablespoon):
- Calories 30
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 7g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Kate Naturals Organic Tapioca Starch
Kate Naturals organic tapioca starch is great for thickening soups and sauces and baking. It is gluten-free, non-GMO and USDA certified organic. You can find this product online at various retail sites including Amazon.com priced at $8.99 for a 12-ounce bag.
Ingredients:
- Organic tapioca starch
Nutrition Facts (Per 100 grams):
- Calories 349
- Fat 1g
- Saturated fat 0g
- Sodium 11mg
- Carbohydrates 87g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Arrowhead Mills Organic Tapioca Flour
Gluten-free, non-GMO, Kosher and USDA certified organic, Arrowhead Mills organic tapioca flour is a trusted brand you can find at most grocery stores. This product is also available online at vitacost.com priced at $3.69 for an 18-ounce bag.
Ingredients:
- Organic tapioca flour
Nutrition Facts (Per 2-tablespoons):
- Calories 40
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 10g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Vegan Alternatives to Tapioca
Bob’s Red Mill Arrowroot Starch/Flour
A great gluten-free, vegan alternative to tapioca is arrowroot flour/starch. It is similar in consistency and works well as a thickener for soups and sauces. Arrowroot is a high starch root vegetable like cassava.
Although it can act similar to tapioca as a thickener, it does not work well in baked products when used alone. You can find this product at various retail sites and online at bobsredmill.com, priced at $6.49 for a 16-ounce bag.
Ingredients:
- Arrowroot starch
Nutrition Facts (Per 1-tablespoons):
- Calories 35
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 8g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 0g
Bob’s Red Mill Premium Quality Cornstarch
Another great alternative to tapioca for thickening soups and sauces is cornstarch. Very similar in texture to arrowroot powder, Bob’s Red Mill premium quality corn starch gluten-free, vegan, and incredibly versatile. You can find this product at various retailer or online at Bobsredmill.com or Amazon.com priced at $8.45 for an 18-ounce bag.
Ingredients:
- Cornstarch
Nutrition Facts (Per 1-tablespoon):
- Calories 30
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 7g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 0g
Anthony’s Organic Potato Starch
Gluten-free, non-GMO, vegan and USDA certified organic, Anthony’s organic potato starch is another versatile thickening agent that can be used in place of tapioca. You can find this product online at Amazon.com priced at $10.99 for a 2-pound bag.
Ingredients:
- Organic potato starch
Nutrition Facts (Per 1-tablespoon):
- Calories 40
- Fat 0g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 10g
- Sugar 0g
- Added sugar 0g
- Fiber <1g
- Protein 0g
Arrowhead Mills Organic Brown Rice Flour
Brown rice flour, such as Arrowhead Mills organic rice flour, is a vegan and gluten-free alternative to tapioca. It is versatile and contains whole grains with a higher fiber content per serving that most other gluten-free, vegan options. You can find this product at various retail locations or online at sites such as Walmart.com, priced at $3.58 for a 24-ounce bag.
Ingredients:
- Organic brown rice flour
Nutrition Facts (Per ¼ cup):
- Calories 130
- Fat 1g
- Saturated fat 0g
- Sodium 0mg
- Carbohydrates 27g
- Sugar 0g
- Added sugar 0g
- Fiber 1g
- Protein 3g
Bulkeez Organic Chestnut Flour
Another flour not so commonly known but also a great alternative to tapioca is chestnut flour. It works great in breads, pastries, sauces, and most baked goods. Bulkeez organic chestnut flour is USDA certified organic, non-GMO, naturally gluten-free and vegan.
The only downside to chestnut flour is it is more expensive than many other alternatives. You can find this product online at Walmart.com priced at $22.90 for a 1-pound bag.
Ingredients:
- Organic chestnut flour
Nutrition Facts (Per 100 grams):
- Calories 224
- Fat 1.1g
- Saturated fat 0g
- Sodium 3mg
- Carbohydrates 49g
- Sugar 0g
- Added sugar 0g
- Fiber 0g
- Protein 4g
Anthony’s Organic Extra Fine Blanched Almond Flour
Almond flour has become a popular gluten-free alternative, especially for those looking for a lower carb option. Almond flour is naturally gluten free and higher in fiber and protein than most other traditional flours which makes it an excellent swap for those looking for vegan, gluten-free and low carb options with their baked goods.
Anthony’s organic extra find blanched almond flour is USDA certified organic, gluten-free, non-GMO and vegan friendly. You can find this product online at retails sites such as Amazon.com, priced at $17.99 for a 1-pound bag.
Ingredients:
- Organic blanched almonds
Nutrition Facts (Per ¼ cup):
- Calories 160
- Fat 14g
- Saturated fat 1g
- Sodium 0mg
- Carbohydrates 6g
- Sugar 1g
- Added sugar 0g
- Fiber 3g
- Protein 6g
Just About Foods Organic Chickpea Flour
Another popular product for those searching for vegan and gluten-free options in lieu of tapioca is chickpea flour. Just About Foods organic chickpea flour is rich in fiber and protein making it a filling and nutritious addition to your baked goods or cooking.
Chickpea flour is also more budget friendly than nut flours for those looking for inexpensive alternatives. You can find this product in store or online at various retailers, including Walmart.com, priced at $4.97 for a 1-pound bag.
Ingredients:
- Organic chickpeas
Nutrition Facts (Per 4-tablespoons):
- Calories 120
- Fat 2.5g
- Saturated fat 0g
- Sodium 140mg
- Carbohydrates 19g
- Sugar 1g
- Added sugar 0g
- Fiber 5g
- Protein 5g
Related Questions
Is Tapioca Flour the Same as Cassava Flour?
No, tapioca is made from the starch of the cassava root while cassava flour is made from the whole root. Cassava flour tends to contain more fiber and nutrients than tapioca flour because of this.
Does Tapioca Need to be Cooked?
It is not encouraged to consume tapioca starch or flour raw for food safety. Raw flour products such as this can result in foodborne illness. It does not have an appealing taste on its own and is best used for cooking.
Can Tapioca be Used for Frying?
Tapioca flour or starch can make a good meat, fish, or other fried foods in place of flour or cornstarch to create a crispy crust.
Does Tapioca Expire?
Tapioca starch and flour both have a relatively long shelf life. If stored correctly in a cool, dry place, tapioca starch and flour can last 6 months to 1 year from purchase.