Tapioca glycemic index
Tapioca has a glycemic index of 82, which is high. A 30 g serving (2 tablespoons dry) has a glycemic load of 22 (high).
Also known as: tapioca pearls, boba, sago
- Serving30 g
- Available carbs26 g
- Fiber0.3 g
- Sugars1 g
- Protein0.1 g
- Calories107 kcal
Serving: 2 tablespoons dry.
What to know
Tapioca is almost pure cassava starch and tested high GI. Bubble tea combines tapioca pearls with sugary drinks, giving a large glycemic load.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 44 g | 36 | High |
| 100 g | 88 g | 72 | High |
| 30 g · 2 tablespoons dry | 26 g | 22 | High |
| 60 g · double serving | 53 g | 43 | High |
What the studies found
The value of 82 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (70 to 93).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 70 · India 1991
- 82 · Canada 1992
- 93 · India 1997
Tapioca compared with other sweets & desserts
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Frequently asked questions
Is tapioca low glycemic?
No. With a GI of 82, tapioca is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of tapioca?
A 30 g serving (2 tablespoons dry) has a glycemic load of 22, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat tapioca?
With a GI of 82 and a high glycemic load per serving, tapioca is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in tapioca?
A 30 g serving has about 27 g of total carbohydrate, including 0.3 g of fiber, leaving 26.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 88.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (30 g) | |
|---|---|---|
| Calories | 358 kcal | 107 kcal |
| Carbohydrates | 89 g | 27 g |
| Available carbs | 88 g | 26 g |
| Fiber | 0.9 g | 0.3 g |
| Sugars | 3.4 g | 1 g |
| Protein | 0.2 g | 0.1 g |
| Fat | 0 g | 0 g |
Source: USDA FoodData Central, Tapioca, pearl, dry (SR Legacy, FDC 169717). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.