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A loose, crumbly mound of coarse toasted cassava flour mixed with small pieces of yellow egg, in shades of pale beige and golden brown, served on a plate.
🌿High Fiber

Egg farofa Calories

Brazilian cassava flour side dish with eggs; energy-dense, moderate protein

CALORIES · 100 G

365kcal

GI

68high

POTASSIUM · 100 G

146mg

FIBER · 100 G

5.1g

Quick answer

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.

Egg farofa Nutrition Facts

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%

Egg farofa nutrition facts table · 1 serving (medium) (80 g)

NutrientAmount% DV
Calories292 kcal
Total fat12.6 g16%
Saturated fat3.28 g16%
Trans fat0.02 g
Sodium192 mg8%
Total carbohydrate38 g14%
Fiber4.1 g15%
Protein6.6 g13%

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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How Many Calories in 1 Serving of Egg farofa?

ServingAmountCalories
1 serving (medium)80 g292 kcal
1 tablespoon (shredded)12 g44 kcal
2 tablespoon (shredded)24 g88 kcal
0.25 cup (quarter)35 g128 kcal
½ cup (half)70 g255 kcal
100 g100 g365 kcal
1 serving (large)120 g438 kcal
1 cup (whole)140 g511 kcal
1 piece (jumbo)160 g584 kcal

Calculated from 365 calories per 100 g.

Frequently Asked Questions About Egg farofa

What is egg farofa?

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.

How do you make egg farofa?

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.

What does egg farofa taste like?

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.

What do you serve with egg farofa?

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.

Is egg farofa Brazilian?

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.

What kind of flour is used in egg farofa?

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.

Why is my egg farofa dry?

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.

Can you make egg farofa without onion?

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.

Can egg farofa be made ahead of time?

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.

How should you store leftover egg farofa?

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.

Egg farofa Vitamins & Minerals

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

Egg farofa Glycemic Index

GLYCEMIC INDEX

68
High
0 Low5570100

GLYCEMIC LOAD

25.6
High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Egg farofa

To burn the 292 calories in 1 serving (medium) (80 g):

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

40min

Cycling

🏊

34min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Egg farofa?

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.

How Nutritious Is Egg farofa?

Nutrient density

Medium

42/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

41/ 100

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.

Is Egg farofa Processed?

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.

Does Egg farofa Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Egg farofa Good For?

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

Egg farofa Fat Profile

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.