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Cassava nutrition, glycemic index, calories, and serving size

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

Cassava Glycemic index (GI)

94

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.

Sources.

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
  2. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  3. https://www.researchgate.net/publication/8525367
  4. https://core.ac.uk/download/pdf/234684574.pdf
  5. https://europepmc.org/article/pmc/5580950
  6. https://pubmed.ncbi.nlm.nih.gov/17109651
  7. https://link.springer.com/article/10.1385/IJGC:27:3:203
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 20, 2021

Important nutritional characteristics for Cassava

Cassava
Glycemic index ⓘ Source:
https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA1_1.pdf
94 (high)
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)
Calories
160
81% Vitamin C
76% Carbs
64% Folate, food
61% Fiber
59% Manganese
Explanation: The given food contains more Vitamin C than 81% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Folate, food, Fiber, and Manganese.

Check out similar food or compare with current

Macronutrients chart

2% 39% 60%
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

NEW 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
details
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
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
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
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
details
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
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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 44%
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 B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

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

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

Fiber content ratio for Cassava

1.7% 1.8% 34.56%
Sugar: 1.7 g
Fiber: 1.8 g
Other: 34.56 g

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 D 0% 100% 0µg N/A
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 B12 0% 100% 0µg N/A
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
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
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

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.

  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.
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