Arrowroot vs Tapioca: Calories and Nutrition Compared (2026)

Arrowroot contains 4.2 g of protein and 65 calories, while tapioca has 0.1 g of protein and 130 calories. Thus, arrowroot is higher in protein and lower in calories.

Arrowroot and tapioca are both derived from tropical plants and are commonly used as thickening agents in cooking. This comparison highlights their nutritional differences to help you make informed dietary choices.

What Is the Difference Between Arrowroot and Tapioca?

Arrowroot is a starchy substance obtained from the rhizomes of the arrowroot plant, often used as a thickener in cooking. It is gluten-free and easily digestible. Tapioca is a starch extracted from the cassava root, commonly used in various culinary applications, including puddings and bubble tea. It is also gluten-free and rich in carbohydrates.

Arrowroot vs Tapioca: Nutrition Side by Side

The following table provides a side-by-side comparison of the nutritional values of arrowroot and tapioca.

Nutrient (per 100 g)	Arrowroot (raw)	Tapioca (cooked)
Calories	65 kcal	130 kcal
Protein	4.2 g	0.1 g
Carbs	13.4 g	32 g
Sugar	-	1.5 g
Fat	0.2 g	0.0 g
Fiber	1.3 g	0.3 g
Sodium	26 mg	1 mg

Which Is Better, Arrowroot or Tapioca?

For weight loss: Arrowroot has 65 calories per 100 g, while tapioca has 130 calories. Therefore, arrowroot is the better option for weight loss.

For muscle and protein: Arrowroot has 4.2 g of protein per 100 g, compared to tapioca's 0.1 g. Thus, arrowroot is significantly higher in protein.

For low-carb or low-sugar: Arrowroot contains 13.4 g of carbs and 1.3 g of fiber, while tapioca has 32 g of carbs and 1.5 g of sugar. Arrowroot is lower in both carbs and sugar.

How to Track Arrowroot and Tapioca Accurately

It's easy to misjudge portion sizes and macros, especially with starchy foods like arrowroot and tapioca. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g: Arrowroot from USDA FoodData Central, Tapioca from Open Food Facts (aggregated plain entries).

Frequently Asked Questions (FAQ)

Which has more protein?

Arrowroot has 4.2 g of protein, while tapioca has 0.1 g. Therefore, arrowroot has significantly more protein.

Which has fewer calories?

Arrowroot contains 65 calories, while tapioca contains 130 calories. Thus, arrowroot has fewer calories.

What are the carbohydrate contents?

Arrowroot has 13.4 g of carbs, while tapioca has 32 g of carbs. Arrowroot is lower in carbohydrates.

How much fat is in each?

Arrowroot contains 0.2 g of fat, while tapioca has 0.0 g of fat. Tapioca is lower in fat.

What is the fiber content?

Arrowroot has 1.3 g of fiber, whereas tapioca has 0.3 g of fiber. Arrowroot has more fiber.

What is the sodium content?

Arrowroot contains 26 mg of sodium, while tapioca has 1 mg. Arrowroot has more sodium.

Key Takeaways

• Arrowroot has 65 calories per 100 g.
• Tapioca has 130 calories per 100 g.
• Arrowroot contains 4.2 g of protein.
• Tapioca contains 0.1 g of protein.
• Arrowroot has 13.4 g of carbs.
• Tapioca has 32 g of carbs.