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Cassava Fufu

Cassava Fufu

EverydayCooked

Cassava fufu is a smooth, dense dough made from fermented and cooked cassava root, serving as a staple carbohydrate source in West and Central African cuisines. The cassava undergoes soaking and pounding to remove naturally occurring cyanogenic compounds, resulting in a neutral-flavored, gluten-free side dish with a stretchy, malleable texture ideal for scooping soups and stews. While rich in carbohydrates, it provides minimal protein but is valued for its energy density and digestibility when properly processed.

Macro Impact

A 1/2 cup serving contains 297 calories, 3g protein, 71g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 297 calories?
Walking3.5 mph, moderate pace
1 hour 9 min
YogaModerate effort, gentle pace
50 min
SwimmingModerate effort, freestyle
38 min
Biking12-14 mph, moderate effort
31 min
StairsStair climbing, moderate pace
35 min
Running5 mph (12 min/mile)
25 min

Nutrition Facts

Serving size1/2 cup (90 g)
Amount per serving
Calories297
% Daily Value*
Total Fat0.5g
1%
Saturated Fat0.2g
1%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat0.2g
Cholesterol0mg
0%
Sodium13mg
1%
Total Carbohydrate71g
26%
Dietary Fiber3g
12%
Total Sugars1g
Includes Added Sugars0g
0%
Protein3g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron0.3mg
2%
Potassium502mg
11%

* 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
71 / 275 g
26%
Fiber
3 / 28 g
12%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
66 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
1%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
3 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
9%
Leucine
0 / 3 g
7%
Lysine
0 / 2 g
8%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
5%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
11%
Valine
0 / 2 g
7%
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
4%
Riboflavin, B2
0 / 1 mg
2%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
0 / 5 mg
2%
Pyridoxine, B6
0 / 1 mg
7%
Biotin, B7
1 / 30 mcg
3%
Cobalamin, B12
0 / 2 mcg
0%
Folate
50 / 400 mcg
13%
Vitamin A
0 / 800 mcg
0%
Vitamin C
38 / 83 mg
46%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
2%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
10%
Iron
0 / 13 mg
2%
Magnesium
39 / 370 mg
11%
Manganese
1 / 2 mg
35%
Phosphorous
24 / 700 mg
3%
Potassium
502 / 3k mg
17%
Selenium
1 / 55 mcg
1%
Sodium
13 / 2.3k mg
1%
Zinc
0 / 10 mg
3%
Chromium
0 / 30 mcg
0%
Molybdenum
13 / 45 mcg
28%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
50 g
Caffeine
0 mg
Choline
7 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, peeled, fresh, boiled, drained. Australian Nutrient Database. Public Food Key F002285.
  2. 2.Cassava, white flesh, peeled, fresh, boiled, drained. Australian Nutrient Database. Public Food Key F002287.
  3. 3.Cassava, yellow flesh, peeled, fresh, boiled, drained. Australian Nutrient Database. Public Food Key F002289.

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.

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