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Brazilian cassava flour side dish with eggs; energy-dense, moderate protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Egg farofa (80 g) has 292 calories. That works out to 365 calories per 100 g. It contains 38 g of carbs, 6.6 g of protein, 12.6 g of fat and 4.1 g of fiber. Its 7.2 µg of Biotin covers 24% of the Daily Value. Its glycemic index is 68 (high), so it raises blood sugar quickly.
Selected: 1 serving (medium) · 80 g
292
KCAL / 80G
Carbs
38g
· 14% DV
Protein
6.6g
· 13% DV
Fat
12.6g
· 16% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 9% · Fat 39%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 292 kcal | |
| Total fat | 12.6 g | 16% |
| Saturated fat | 3.28 g | 16% |
| Trans fat | 0.02 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 38 g | 14% |
| Fiber | 4.1 g | 15% |
| Protein | 6.6 g | 13% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 292 kcal |
| 1 tablespoon (shredded) | 12 g | 44 kcal |
| 2 tablespoon (shredded) | 24 g | 88 kcal |
| 0.25 cup (quarter) | 35 g | 128 kcal |
| ½ cup (half) | 70 g | 255 kcal |
| 100 g | 100 g | 365 kcal |
| 1 serving (large) | 120 g | 438 kcal |
| 1 cup (whole) | 140 g | 511 kcal |
| 1 piece (jumbo) | 160 g | 584 kcal |
Calculated from 365 calories per 100 g.
Egg farofa is a Brazilian side dish made by toasting cassava flour with eggs and often aromatics such as onion. Its crumbly, savory texture is commonly served alongside meat, beans, rice, or other dishes.
To make egg farofa, toast cassava flour in a pan with fat, then stir in cooked egg and optional seasonings. Keep the heat moderate and add the flour gradually so it turns golden and crumbly rather than burning.
Egg farofa tastes savory and lightly nutty, with a toasted flavor from the cassava flour and a richer, softer note from the egg. Onion, garlic, herbs, or bacon can make particular versions sweeter, more aromatic, or more smoky.
Egg farofa is often served with grilled meat, beans, rice, and stews. Its dry, crumbly texture soaks up flavorful cooking juices, making it a familiar accompaniment to saucy Brazilian meals rather than a dish usually eaten on its own.
Yes, egg farofa is a Brazilian preparation of farofa, a dish built around toasted cassava flour. Recipes vary by household and region, but it is commonly served as a side dish with everyday meals and festive spreads.
Egg farofa is made with cassava flour, also called manioc flour, not ordinary wheat flour or tapioca starch. The flour may be finely or coarsely ground; its texture affects how crisp and granular the finished farofa feels.
Egg farofa is meant to be crumbly, but it can become unpleasantly dry if there is too much flour for the amount of fat and egg. Add the cassava flour gradually, and stir in a little extra fat if needed.
Yes, egg farofa works without onion; the egg and toasted cassava flour still provide its characteristic base. Season it with garlic, herbs, or black pepper instead, or keep the ingredient list simple to let the toasted flavor stand out.
Yes, but egg farofa is best soon after cooking, while its toasted crumbs still have texture. For easier prep, toast the cassava flour ahead and stir in freshly cooked egg shortly before serving.
Refrigerate leftover egg farofa in a covered container rather than leaving the egg-containing dish at room temperature. Eat it within a few days, and discard it if it develops an unusual smell or appearance.
Vitamins
Biotin
7.2µg · 24% DV
B12
0.34µg · 14% DV
B2
0.15mg · 12% DV
B5
0.58mg · 12% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
94mg · 13% DV
Manganese
0.27mg · 12% DV
Copper
0.09mg · 10% DV
Sodium
192mg · 8% DV
Potassium ⭐
117mg · 3% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 292 calories in 1 serving (medium) (80 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Egg farofa is a Brazilian side dish made by toasting cassava flour with egg, often with simple seasonings. The flour gives it a loose, crumbly texture and a toasted, slightly nutty flavour, while the egg makes it more substantial. In Brazil it commonly accompanies rice and beans, grilled meats, or feijoada, and is often served at everyday meals as well as gatherings.
For cooks elsewhere, it works much like a savoury, dry accompaniment rather than a soft mash or grain pilaf. Its nutritional profile is energy-dense, with moderate protein and some fibre. Serve a modest portion alongside vegetables or a main dish; using less cooking fat keeps the farofa lighter without losing its characteristic toasted texture.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.28g
MONOUNSATURATED
4.8g
POLYUNSATURATED
1.84g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.