Know what’s on your plate
Cassava
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 160 kcal —
- Protein 1.4 g 3%
- Carbohydrate 36 g 13%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.8 g 6%
- Sugars 1.7 g —
- Sodium 14 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 20.6 mg 23%
- Vitamin D 0 µg 0%
- Vitamin E 0.19 mg 1%
- Vitamin K 1.9 µg 2%
- Thiamin (B1) 0.09 mg 7%
- Riboflavin (B2) 0.05 mg 4%
- Niacin (B3) 0.85 mg 5%
- Pantothenic acid (B5) 0.11 mg 2%
- Vitamin B6 0.09 mg 5%
- Folate (B9) 27 µg 7%
- Vitamin B12 0 µg 0%
- Choline 23.7 mg 4%
Minerals
- Calcium 16 mg 1%
- Iron 0.27 mg 2%
- Magnesium 21 mg 5%
- Phosphorus 27 mg 2%
- Potassium 271 mg 6%
- Zinc 0.34 mg 3%
- Copper 0.1 mg 11%
- Manganese 0.38 mg 17%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 160 | 1.4 g | 36 g | 0.3 g |
| 1 × cup | 206 g | 330 | 2.8 g | 75 g | 0.6 g |
| 1 × root | 408 g | 653 | 5.5 g | 148 g | 1.1 g |
| 2 × cup | 412 g | 659 | 5.6 g | 149 g | 1.2 g |
| ½ × cup | 103 g | 165 | 1.4 g | 37 g | 0.3 g |
| 3 × cup | 618 g | 989 | 8.4 g | 224 g | 1.7 g |
| 4 × cup | 824 g | 1318 | 11 g | 299 g | 2.3 g |
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Questions about Cassava
How do you cook cassava safely?
Peel it thickly, cut it into chunks and remove the woody core if it is visible. Boil in fresh water until completely tender, usually 20–30 minutes, then drain; never eat cassava raw or undercooked, as it contains naturally occurring compounds that can release cyanide.
How do you make cassava chips?
Peel and slice the root thinly, then simmer the slices for about 10 minutes and drain them well. Fry until crisp and golden, or toss with oil and bake at 220 °C for around 20–25 minutes, turning once.
How can you tell if cassava is fresh when buying it?
Choose firm roots that feel heavy, with intact skin and no soft, mouldy or bruised patches. Freshly cut flesh should be white; avoid roots with dark streaks or discolouration inside.
How should you store cassava?
Keep an unpeeled root in a cool, dark, dry place and use it promptly, as it deteriorates quickly after harvest. Once peeled or cut, refrigerate it in water and cook within a day; cooked cassava keeps covered in the fridge for up to three days.
What dishes can you make with cassava?
Boiled cassava is good with stews and sauces, while mashed cassava makes a soft side dish. It is also used for Brazilian pão de queijo-style cheese breads, Caribbean bammy flatbreads and fried cassava chips.
Can you use cassava flour instead of wheat flour?
Not as a direct one-for-one substitute in most baking: cassava flour has no gluten and absorbs liquid differently. It works well in recipes developed for it, such as flatbreads and some biscuits; tapioca is starchier and is better for thickening or chewy textures.
Is cassava the same as yam?
No. Cassava is a starchy root with a mild flavour, while yam is a different tuber, often sweeter and more fibrous. Cassava has 160 kcal per 100 g, compared with 118 kcal in yam.
Is cassava a good source of vitamin C?
A 100 g portion contains 20.6 mg of vitamin C, but that is below the amount needed to call cassava a source of it. Boiling can also reduce the vitamin C, so avoid overcooking it.
Source: USDA FoodData Central 169985 · per 100 g · carbohydrate per EU label, fibre excluded
