Farofa
Moderate nutritional value
Brazilian cassava flour toasted in butter with crisp bacon and onion.
Farofa is a Brazilian side of cassava flour toasted in butter and rendered bacon fat with onion and garlic, finished with parsley and green onion and sprinkled over rice and beans, feijoada or grilled meat. A 50 g serving has about 200 kcal, half of it from starch, with 9 g fat (4 g saturated) and 2 g fiber. A lighter sprinkle of two heaped tablespoons, about 25 g, over rice and beans has about 100 kcal.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.1g | 9.1% |
| Fat | 18g | 25.7% |
| Carbs | 55g | 18.3% |
| Simple Sugars | 19.25g | Estimate |
| Complex Carbs | 31.35g | Estimate |
| Fiber | 4.4g | 17.6% |
| Water | 20g | 0.8% |
| Calories | 400 | 17.8% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 8.16 | g | 40.8% |
| Monounsaturated | 6.57 | g | 26.3% |
| Polyunsaturated | 1.88 | g | 14.5% |
| Omega-3 | 0.564 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 1.316 | g | Estimate |
| Trans | 0.04 | g | 2.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 4.33 | mg |
| Vitamin E | 0.33 | mg |
| Selenium | 6.53 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 64.8 | mcg | 7.2% |
| vitamin B1 | 0.074 | mg | 6.2% |
| vitamin B2 | 0.033 | mg | 2.5% |
| vitamin B3 | 1.02 | mg | 6.4% |
| vitamin B6 | 0.104 | mg | 6.1% |
| vitamin B9 | 9.37 | mcg | 2.3% |
| vitamin B12 | 0.131 | mcg | 5.5% |
| vitamin C | 4.33 | mg | 4.8% |
| vitamin D | 0.1 (4 IU) | mcg | 0.7% |
| vitamin E | 0.329 | mg | 2.2% |
| vitamin K | 34.4 | mcg | 28.7% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 61.7 | mg | 6.2% |
| iron | 1.04 | mg | 5.8% |
| magnesium | 29.8 | mg | 7.4% |
| phosphorus | 64.8 | mg | 9.3% |
| potassium | 318 | mg | 12.2% |
| sodium | 480 | mg | 20.9% |
| zinc | 0.489 | mg | 4.4% |
| copper | 0.048 | mg | 5.3% |
| manganese | 0.154 | mg | 6.7% |
| selenium | 6.53 | mcg | 11.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 175 | mg | 25.0% | 184% |
| Isoleucine | 210 | mg | 15.0% | 118% |
| Leucine | 359 | mg | 13.2% | 99% |
| Lysine | 388 | mg | 18.5% | 136% |
| Methionine | 175 | mg | 16.7% | 128% |
| Phenylalanine | 360 | mg | 20.6% | 148% |
| Threonine | 197 | mg | 18.8% | 133% |
| Tryptophan | 62 | mg | 22.1% | 158% |
| Valine limiting | 231 | mg | 12.7% | 97% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- Cassava flour (farinha de mandioca) 250 g
- Bacon, diced 120 g
- Butter 40 g
- Onion, finely chopped 1 medium (120 g)
- Garlic, minced 2 cloves (8 g)
- Salt 1/2 tsp (3 g)
- Fresh parsley and green onion, chopped 3 tbsp (15 g)
- Black pepper a pinch
Instructions
- 1
Put the bacon in a large cold skillet and cook over medium heat for 8 minutes, stirring, until crisp and the fat has rendered.
- 2
Add the butter and, once it melts, the onion; cook for 5 minutes until soft and golden.
- 3
Add the garlic and cook for 1 minute more.
- 4
Lower the heat and add the cassava flour a little at a time, stirring constantly so it soaks up the fat evenly.
- 5
Keep toasting and stirring for 5-7 minutes until the flour smells nutty and turns light golden; season with the salt and pepper.
- 6
Take the pan off the heat and stir in the parsley and green onion.
- 7
Serve warm or at room temperature, sprinkled over rice and beans, feijoada or grilled meat.