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
|
Glycemic index ⓘ
Source: Check out our full article on Cassava glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Check 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) |
Vitamin C ⓘHigher in Vitamin C content than 81% of foods
Net carbs ⓘHigher in Net carbs content than 76% of foods
Carbs ⓘHigher in Carbs content than 76% of foods
Folate, food ⓘHigher in Folate, food content than 64% of foods
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/S0002916522004944Check out our Glycemic index chart page for the full list.
Cassava Glycemic load (GL)
Mineral coverage chart
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:
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
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:
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
Saturated Fat:
0.074 g
Monounsaturated Fat:
0.075 g
Polyunsaturated fat:
0.048 g
Fiber content ratio for Cassava
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 Orange
|
| Protein | 1.36g | 3% | 82% |
2.1 times less than Broccoli
|
| Fats | 0.28g | 0% | 85% |
119 times less than Cheddar Cheese
|
| Vitamin C | 20.6mg | 23% | 19% |
2.6 times less than Lemon
|
| Net carbs | 36.26g | N/A | 24% |
1.5 times less than Chocolate
|
| Carbs | 38.06g | 13% | 24% |
1.4 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.27mg | 3% | 86% |
9.6 times less than Beef
|
| Calcium | 16mg | 2% | 61% |
7.8 times less than Milk
|
| Potassium | 271mg | 8% | 43% |
1.8 times more than Cucumber
|
| Magnesium | 21mg | 5% | 57% |
6.7 times less than Almond
|
| Sugar | 1.7g | N/A | 61% |
5.3 times less than Coca-Cola
|
| Fiber | 1.8g | 7% | 39% |
1.3 times less than Orange
|
| Copper | 0.1mg | 11% | 53% |
1.4 times less than Shiitake
|
| Zinc | 0.34mg | 3% | 77% |
18.6 times less than Beef
|
| Phosphorus | 27mg | 4% | 85% |
6.7 times less than Chicken meat
|
| Sodium | 14mg | 1% | 83% |
35 times less than White Bread
|
| Vitamin A | 13IU | 0% | 62% |
1285.1 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.19mg | 1% | 77% |
7.7 times less than Kiwifruit
|
| Selenium | 0.7µg | 1% | 86% | |
| Manganese | 0.38mg | 17% | 41% | |
| Vitamin B1 | 0.09mg | 7% | 53% |
3.1 times less than Pea raw
|
| Vitamin B2 | 0.05mg | 4% | 82% |
2.7 times less than Avocado
|
| Vitamin B3 | 0.85mg | 5% | 71% |
11.2 times less than Turkey meat
|
| Vitamin B5 | 0.11mg | 2% | 88% |
10.6 times less than Sunflower seed
|
| Vitamin B6 | 0.09mg | 7% | 67% |
1.4 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 1.9µg | 2% | 66% |
53.5 times less than Broccoli
|
| Folate | 27µg | 7% | 43% |
2.3 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.07g | 0% | 83% |
79.7 times less than Beef
|
| Monounsaturated Fat | 0.08g | N/A | 83% |
130.7 times less than Avocado
|
| Polyunsaturated fat | 0.05g | N/A | 90% |
982.8 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 93% |
16.1 times less than Chicken meat
|
| Threonine | 0.03mg | 0% | 96% |
25.7 times less than Beef
|
| Isoleucine | 0.03mg | 0% | 96% |
33.9 times less than Salmon raw
|
| Leucine | 0.04mg | 0% | 96% |
62.3 times less than Tuna
|
| Lysine | 0.04mg | 0% | 95% |
10.3 times less than Tofu
|
| Methionine | 0.01mg | 0% | 95% |
8.7 times less than Quinoa
|
| Phenylalanine | 0.03mg | 0% | 96% |
25.7 times less than Egg
|
| Valine | 0.04mg | 0% | 96% |
58 times less than Soybean raw
|
| Histidine | 0.02mg | 0% | 95% |
37.5 times less than Turkey meat
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 160
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
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
ⓘ
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
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 Sugars
ⓘ
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
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.