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Tapioca (Simla alu): Nutrition and who it suits

Tapioca is a good choice for weight loss, PCOS and diabetes, and fine in a portion for menopause. 100 g has 80 kcal, 1 g of protein and 4.6 g of fibre. One serving is one katori, cut (100 g), about 80 kcal.

Tapioca (Simla alu)

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy80 kcal
Protein1 g
Carbohydrate17.8 g
Fibre4.6 g
Sugars2.1 g
Fat0.2 g
Vitamin C15.5 mg
Folate25.6 µg
Potassium255 mg

Where its calories come from

92%
  • Protein 5%
  • Carbohydrate 92%
  • Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of tapioca?

About 80 kcal for one katori, cut (100 g), and about 160 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

24%Vitamin C
15.5 mg
12%Folate
25.6 µg
8%Potassium
255 mg
6%Magnesium
23.1 mg
3%Iron
0.8 mg
3%Calcium
25.9 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code F015. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is tapioca good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

5.8 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

4.6 g of fibre for 17.8 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

4.6 g of fibre for 17.8 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

Not a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

Weight lossGood choice5.8 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesGood choice4.6 g of fibre for 17.8 g of carbohydrate, which slows the rise in sugar.
MenopauseFine as part of a mealNot a standout for calcium or protein in a 100 g serving, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Sagi; Bengali: Simla alu; Gujarati: Aararoot; Hindi: Simla alu; Kannada: Mra genasu; Malayalam: Mrachini; Marathi: Simla Batata; Odia: Kathakonda; Punjabi: Simla alu; Tamil: Maravalli kizhangu; Telugu: Krrapendalamu; Urdu: Kasawa soji.

Related

Lotus root (Kamal kakdi)Yam (Zimikandha)Colocasia (Arwi)Potato (Alu)Water chestnutSweet potato (Shakarkand)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibreproteincalorieglycemic index

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