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Cassava

Cassava

EverydayFresh

Cassava is a starchy tropical tuber widely cultivated as a calorie-dense staple crop in Africa, Asia, and South America. This root vegetable must be thoroughly cooked to neutralize naturally occurring cyanogenic glycosides, after which it develops a dense, slightly chewy texture ideal for boiling, frying, or processing into gluten-free flours and tapioca. While rich in carbohydrates, fresh cassava provides minimal protein and fat, making proper preparation and balanced meal pairing essential for nutritional adequacy.

Macro Impact

A 1 cup serving contains 330 calories, 3g protein, 78g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 330 calories?
Walking3.5 mph, moderate pace
1 hour 17 min
YogaModerate effort, gentle pace
56 min
SwimmingModerate effort, freestyle
42 min
Biking12-14 mph, moderate effort
34 min
StairsStair climbing, moderate pace
38 min
Running5 mph (12 min/mile)
28 min

Nutrition Facts

Serving size1 cup (206 g)
Amount per serving
Calories330
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium29mg
1%
Total Carbohydrate78g
29%
Dietary Fiber4g
13%
Total Sugars4g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium33mg
3%
Iron0.6mg
3%
Potassium558mg
12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
78 / 275 g
29%
Fiber
4 / 28 g
13%
Sugars
4 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
73 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
4%
Amino Acids
Histidine
0 / 3 g
1%
Isoleucine
0 / 2 g
3%
Leucine
0 / 3 g
3%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
2%
Phenylalanine
0 / 2 g
3%
Threonine
0 / 1 g
5%
Tryptophan
0 / 0 g
12%
Valine
0 / 2 g
3%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
16%
Riboflavin, B2
0 / 1 mg
8%
Niacin, B3
2 / 15 mg
12%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
14%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
56 / 400 mcg
14%
Vitamin A
2 / 800 mcg
0%
Vitamin C
42 / 83 mg
51%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
4 / 105 mcg
4%
Minerals
Calcium
33 / 1k mg
3%
Copper
0 / 1 mg
23%
Iron
1 / 13 mg
4%
Magnesium
43 / 370 mg
12%
Manganese
1 / 2 mg
39%
Phosphorous
56 / 700 mg
8%
Potassium
558 / 3k mg
19%
Selenium
1 / 55 mcg
3%
Sodium
29 / 2.3k mg
1%
Zinc
1 / 10 mg
7%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
123 g
Caffeine
0 mg
Choline
49 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Cassava, raw. USDA Standard Reference, Legacy. Food ID 169985.
  2. 2.Cassava (manioc), raw. Canadian Nutrient File. Food ID 2045.
  3. 3.Cassava, raw. Frida. Public Food Key 939.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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