Cassava nutrition, glycemic index, calories, and serving size
Cassava Glycemic index (GI)
Cassava, manioc or yuba is a tuberous root rich in starch. This starch content makes the glycemic index of cassava high.
Based on the numbers from The International Tables of Glycemic Index Values, cassava, peeled, boiled, frozen, thawed and then reheated, has a glycemic index falling in the range of 94±11 (1).
At the same time boiled cassava from Kenya, with salt, has a glycemic index of 46 (2). Based on this, we can conclude that the glycemic index of cassava can greatly vary depending on its variety and growing conditions.
British Journal of Nutrition has also calculated the glycemic index of cassava to be 94±11 (3). Another research concluded cassava to have a GI of 74 (4).
Cassava also has a high glycemic load of 37 (4), meaning it raises the blood glucose levels quickly.
Conversely, cassava flour has been researched to be a healthier alternative to wheat flour, for people with diabetes, due to its high fiber and low fat content (5).
Opinions about whether or not cassava is diabetes-inducing vary. One research shows that cassava diet, due to its cyanide content, is “diabetes-aggravating” (6), while another finds that cassava consumption does not lead to diabetes or chronic pancreatitis (7).
Overall, cassava has a high glycemic index and a high glycemic load. It is advised to people with diabetes mellitus to consume cassava in moderation.
Important nutritional characteristics for Cassava
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Cassava nutrition infographic
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Cassava
All nutrients for Cassava per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Protein||3%||82%||1.36g||2.1 times less than Broccoli|
|Fats||0%||85%||0.28g||119 times less than Cheese|
|Carbs||13%||24%||38.06g||1.4 times more than Rice|
|Calories||8%||57%||160kcal||3.4 times more than Orange|
|Sugar||0%||61%||1.7g||5.3 times less than Coca-Cola|
|Fiber||7%||39%||1.8g||1.3 times less than Orange|
|Calcium||2%||61%||16mg||7.8 times less than Milk|
|Iron||3%||86%||0.27mg||9.6 times less than Beef|
|Magnesium||5%||57%||21mg||6.7 times less than Almond|
|Phosphorus||4%||85%||27mg||6.7 times less than Chicken meat|
|Potassium||8%||43%||271mg||1.8 times more than Cucumber|
|Sodium||1%||83%||14mg||35 times less than White Bread|
|Zinc||3%||77%||0.34mg||18.6 times less than Beef|
|Copper||11%||53%||0.1mg||1.4 times less than Shiitake|
|Vitamin E||1%||77%||0.19mg||7.7 times less than Kiwifruit|
|Vitamin C||23%||19%||20.6mg||2.6 times less than Lemon|
|Vitamin B1||7%||53%||0.09mg||3.1 times less than Pea|
|Vitamin B2||4%||82%||0.05mg||2.7 times less than Avocado|
|Vitamin B3||5%||71%||0.85mg||11.2 times less than Turkey meat|
|Vitamin B5||2%||88%||0.11mg||10.6 times less than Sunflower seed|
|Vitamin B6||7%||67%||0.09mg||1.4 times less than Oat|
|Folate||7%||44%||27µg||2.3 times less than Brussels sprout|
|Vitamin K||2%||66%||1.9µg||53.5 times less than Broccoli|
|Tryptophan||0%||93%||0.02mg||16.1 times less than Chicken meat|
|Threonine||0%||96%||0.03mg||25.7 times less than Beef|
|Isoleucine||0%||96%||0.03mg||33.9 times less than Salmon|
|Leucine||0%||96%||0.04mg||62.3 times less than Tuna|
|Lysine||0%||95%||0.04mg||10.3 times less than Tofu|
|Methionine||0%||96%||0.01mg||8.7 times less than Quinoa|
|Phenylalanine||0%||96%||0.03mg||25.7 times less than Egg|
|Valine||0%||96%||0.04mg||58 times less than Soybean|
|Histidine||0%||95%||0.02mg||37.5 times less than Turkey meat|
|Saturated Fat||0%||83%||0.07g||79.7 times less than Beef|
|Monounsaturated Fat||0%||83%||0.08g||130.7 times less than Avocado|
|Polyunsaturated fat||0%||90%||0.05g||982.8 times less than Walnut|
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.