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Cassava nutrition: calories, carbs, GI, protein, fiber, fats

Cassava, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Cassava

Cassava
Glycemic index ⓘ Source:
Check out our full article on Cassava glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
94 (high)
Glycemic load 70 (high)
Calories ⓘ Calories per 100-gram serving 160
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 36.26 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup (206 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -4.8 (alkaline)
Oxalates ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525130/ 1260mg
TOP 19% Vitamin C ⓘHigher in Vitamin C content than 81% of foods
TOP 24% Net carbs ⓘHigher in Net carbs content than 76% of foods
TOP 24% Carbs ⓘHigher in Carbs content than 76% of foods
TOP 36% Folate, food ⓘHigher in Folate, food content than 64% of foods
TOP 39% Fiber ⓘHigher in Fiber content than 61% of foods

Cassava calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 160
Calories in 1 cup 330 206 g
Calories in 1 root 653 408 g

Cassava Glycemic index (GI)

Source:
Check out our full article on Cassava glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
94

Cassava Glycemic load (GL)

70

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 11% 15% 12% 24% 2% 10% 34% 51% 4% 13%
Calcium: 16 mg of 1,000 mg 2%
Iron: 0.27 mg of 8 mg 3%
Magnesium: 21 mg of 420 mg 5%
Phosphorus: 27 mg of 700 mg 4%
Potassium: 271 mg of 3,400 mg 8%
Sodium: 14 mg of 2,300 mg 1%
Zinc: 0.34 mg of 11 mg 3%
Copper: 0.1 mg of 1 mg 11%
Manganese: 0.384 mg of 2 mg 17%
Selenium: 0.7 µg of 55 µg 1%
Choline: 23.7 mg of 550 mg 4%

Mineral chart - relative view

Manganese
0.384 mg
TOP 41%
Potassium
271 mg
TOP 43%
Copper
0.1 mg
TOP 53%
Magnesium
21 mg
TOP 57%
Calcium
16 mg
TOP 61%
Choline
23.7 mg
TOP 73%
Zinc
0.34 mg
TOP 77%
Sodium
14 mg
TOP 83%
Phosphorus
27 mg
TOP 85%
Selenium
0.7 µg
TOP 86%
Iron
0.27 mg
TOP 86%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
Vitamin A: 13 IU of 5,000 IU 0%
Vitamin E : 0.19 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 20.6 mg of 90 mg 23%
Vitamin B1: 0.087 mg of 1 mg 7%
Vitamin B2: 0.048 mg of 1 mg 4%
Vitamin B3: 0.854 mg of 16 mg 5%
Vitamin B5: 0.107 mg of 5 mg 2%
Vitamin B6: 0.088 mg of 1 mg 7%
Folate: 27 µg of 400 µg 7%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 1.9 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
20.6 mg
TOP 19%
Folate
27 µg
TOP 43%
Vitamin B1
0.087 mg
TOP 53%
Vitamin A
13 IU
TOP 62%
Vitamin K
1.9 µg
TOP 66%
Vitamin B6
0.088 mg
TOP 67%
Vitamin B3
0.854 mg
TOP 71%
Vitamin E
0.19 mg
TOP 77%
Vitamin B2
0.048 mg
TOP 82%
Vitamin B5
0.107 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 38% 58%
Protein:
Daily Value: 3%
1.36 g of 50 g
3%
Fats:
Daily Value: 0%
0.28 g of 65 g
0%
Carbs:
Daily Value: 13%
38.06 g of 300 g
13%
Water:
Daily Value: 3%
59.68 g of 2,000 g
3%
Other:
0.62 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 21% 8% 6% 5% 7% 4% 5% 6% 9%
Tryptophan: 19 mg of 280 mg 7%
Threonine: 28 mg of 1,050 mg 3%
Isoleucine: 27 mg of 1,400 mg 2%
Leucine: 39 mg of 2,730 mg 1%
Lysine: 44 mg of 2,100 mg 2%
Methionine: 11 mg of 1,050 mg 1%
Phenylalanine: 26 mg of 1,750 mg 1%
Valine: 35 mg of 1,820 mg 2%
Histidine: 20 mg of 700 mg 3%

Fat type information

38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g

Fiber content ratio for Cassava

4% 5% 91%
Sugar: 1.7 g
Fiber: 1.8 g
Other: 34.56 g

All nutrients for Cassava per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 160kcal 8% 57% 3.4 times more than OrangeOrange
Protein 1.36g 3% 82% 2.1 times less than BroccoliBroccoli
Fats 0.28g 0% 85% 119 times less than Cheddar CheeseCheddar Cheese
Vitamin C 20.6mg 23% 19% 2.6 times less than LemonLemon
Net carbs 36.26g N/A 24% 1.5 times less than ChocolateChocolate
Carbs 38.06g 13% 24% 1.4 times more than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.27mg 3% 86% 9.6 times less than BeefBeef
Calcium 16mg 2% 61% 7.8 times less than MilkMilk
Potassium 271mg 8% 43% 1.8 times more than CucumberCucumber
Magnesium 21mg 5% 57% 6.7 times less than AlmondAlmond
Sugar 1.7g N/A 61% 5.3 times less than Coca-ColaCoca-Cola
Fiber 1.8g 7% 39% 1.3 times less than OrangeOrange
Copper 0.1mg 11% 53% 1.4 times less than ShiitakeShiitake
Zinc 0.34mg 3% 77% 18.6 times less than BeefBeef
Phosphorus 27mg 4% 85% 6.7 times less than Chicken meatChicken meat
Sodium 14mg 1% 83% 35 times less than White BreadWhite Bread
Vitamin A 13IU 0% 62% 1285.1 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.19mg 1% 77% 7.7 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 0.38mg 17% 41%
Vitamin B1 0.09mg 7% 53% 3.1 times less than Pea rawPea raw
Vitamin B2 0.05mg 4% 82% 2.7 times less than AvocadoAvocado
Vitamin B3 0.85mg 5% 71% 11.2 times less than Turkey meatTurkey meat
Vitamin B5 0.11mg 2% 88% 10.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.09mg 7% 67% 1.4 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.9µg 2% 66% 53.5 times less than BroccoliBroccoli
Folate 27µg 7% 43% 2.3 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0.07g 0% 83% 79.7 times less than BeefBeef
Monounsaturated Fat 0.08g N/A 83% 130.7 times less than AvocadoAvocado
Polyunsaturated fat 0.05g N/A 90% 982.8 times less than WalnutWalnut
Tryptophan 0.02mg 0% 93% 16.1 times less than Chicken meatChicken meat
Threonine 0.03mg 0% 96% 25.7 times less than BeefBeef
Isoleucine 0.03mg 0% 96% 33.9 times less than Salmon rawSalmon raw
Leucine 0.04mg 0% 96% 62.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.04mg 0% 95% 10.3 times less than TofuTofu
Methionine 0.01mg 0% 95% 8.7 times less than QuinoaQuinoa
Phenylalanine 0.03mg 0% 96% 25.7 times less than EggEgg
Valine 0.04mg 0% 96% 58 times less than Soybean rawSoybean raw
Histidine 0.02mg 0% 95% 37.5 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 160
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
1%
Sodium 14mg
13%
Total Carbohydrate 38g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 16mg 2%

Iron 0mg 0%

Potassium 271mg 8%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Cassava nutrition infographic

Cassava nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.