Cassava
A drought-hardy root that feeds hundreds of millions as a primary energy source.
Nutrition per 100 g
Standardised to 100 g of cassava, boiled for fair comparison. Typical serving: 100 g boiled — 160 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 160 kcal | 160 kcal | 100 kcal |
| Protein | 1.4 g | 1.4 g | 0.9 g |
| Carbohydrate | 38 g | 38 g | 23.8 g |
| Fat | 0.3 g | 0.3 g | 0.2 g |
| Fibre | 1.8 g | 1.8 g | 1.1 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of cassava, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 12 µg | 12 µg | 1% |
| Vitamin C | 6.1 mg | 6.1 mg | 7% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Thiamin | 0.29 mg | 0.29 mg | 24% |
| Riboflavin | 0.17 mg | 0.17 mg | 13% |
| Niacin | 5.3 mg | 5.3 mg | 33% |
| Vitamin B6 | 0.3 mg | 0.3 mg | 18% |
| Folate | 49 µg | 49 µg | 12% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.82 mg | 0.82 mg | 16% |
| Minerals | |||
| Calcium | 61 mg | 61 mg | 5% |
| Iron | 0.6 mg | 0.6 mg | 3% |
| Magnesium | 50 mg | 50 mg | 12% |
| Phosphorus | 124 mg | 124 mg | 10% |
| Potassium | 875 mg | 875 mg | 19% |
| Sodium | 23 mg | 23 mg | 1% |
| Zinc | 0.83 mg | 0.83 mg | 8% |
| Copper | 1.1 mg | 1.1 mg | 122% |
| Manganese | 0.13 mg | 0.13 mg | 6% |
Source: USDA FoodData Central — Seeds, breadfruit seeds, boiled
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat cassava?
- Gluten-free and extremely resilient as a crop.
- Provides steady, inexpensive energy.
How to include it
- Boil in chunks until fork-tender.
- Serve with a protein-rich stew.
Things to consider
- Must be peeled and thoroughly cooked to remove natural cyanogenic compounds.
- Very low in protein, so pair with pulses or fish.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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