Tapioca, pearl, dry

Dry tapioca pearls score 33 of 100 on the Nutrient Density Score, a Low band that lands it 59th of 60 grains and pasta items, just ahead of last place. There is no standout nutrient here, since tapioca is essentially pure starch extracted from the cassava root, with 88.7 grams of carbohydrate and under a gram of protein per 100 grams.

These small pearls need soaking and slow cooking before they turn glossy and chewy, which is why they show up in bubble tea, puddings, and some Southeast Asian desserts. A one cup serving of dry pearls goes a long way once cooked, but with only 0.9 grams of fiber and 0.19 grams of protein per 100 grams, this is a food valued mostly for texture rather than nutrition.