Tapioca vs White Rice: Calories and Nutrition Compared (2026)

Both tapioca and white rice contain 130 calories per 100g. However, white rice has a higher protein content at 2.7 g, compared to tapioca's 0.1 g.

Tapioca and white rice are staple foods in many diets around the world. While they share the same calorie count, their nutritional profiles differ significantly, particularly in protein and carbohydrate content.

What Is the Difference Between Tapioca and White Rice?

Tapioca is a starchy substance derived from the cassava root, commonly used in various culinary applications. It is primarily composed of carbohydrates and is low in protein and fat. White rice is a refined grain that has had its husk, bran, and germ removed. It is a common staple food, providing a source of carbohydrates and some protein.

Tapioca vs White Rice: Nutrition Side by Side

The following comparison highlights the nutritional differences between tapioca and white rice per 100g.

Nutrient (per 100 g)	Tapioca (cooked)	White rice (cooked)
Calories	130 kcal	130 kcal
Protein	0.1 g	2.7 g
Carbs	32 g	28.2 g
Sugar	1.5 g	0.1 g
Fat	0.0 g	0.3 g
Fiber	0.3 g	0.4 g
Sodium	1 mg	1 mg

Which Is Better, Tapioca or White Rice?

For weight loss: Both tapioca and white rice contain the same amount of calories at 130 per 100g, making them equal in this regard.

For muscle and protein: White rice is higher in protein, providing 2.7 g compared to tapioca's 0.1 g.

For low-carb or low-sugar: Tapioca has a higher carbohydrate content at 32 g, while white rice has 28.2 g. Additionally, tapioca contains more sugar at 1.5 g compared to 0.1 g in white rice.

How to Track Tapioca and White rice Accurately

It can be easy to misjudge portion sizes and macronutrient content, especially with common staples like rice 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, not medical advice. They are based on per-100g measurements. Values are per 100 g: Tapioca from Open Food Facts (aggregated plain entries), White rice from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

White rice has 2.7 g of protein, while tapioca has only 0.1 g.

Which has fewer calories?

Both tapioca and white rice have the same calorie content of 130 calories per 100g.

What is the carbohydrate content of tapioca?

Tapioca contains 32 g of carbohydrates per 100g.

How much sugar is in white rice?

White rice contains 0.1 g of sugar per 100g.

What is the fat content in tapioca?

Tapioca has 0.0 g of fat per 100g.

How much fiber is in white rice?

White rice contains 0.4 g of fiber per 100g.

Key Takeaways

• Tapioca has 130 calories per 100g.
• White rice also has 130 calories per 100g.
• Tapioca contains 0.1 g of protein.
• White rice contains 2.7 g of protein.
• Tapioca has 32 g of carbohydrates.
• White rice has 28.2 g of carbohydrates.