Cassava Nutrition Facts

Cassava is a nutrient-dense, starchy root vegetable consumed in developing countries around the world.

However, the right preparation methods prevent this from being an issue. When cooked, cassava has a similar texture to potatoes. Its tuberous roots are used to make cassava flours, breads, and tapioca.

Cassava Nutrition Facts

The nutrition information is provided by the USDA for 1 cup (103 grams) of raw cassava.1

Carbs

Cassava is high in carbohydrates, with 39 grams per 1/2 cup. There are just under 2 grams of both fiber and natural sugars in a serving of cassava. The majority of carbohydrates are from starch.

Cassava is a staple food in many cultures. When compared to wheat, cassava may contribute four times less digestible sugar and offer 16 times more fiber, giving it a lower glycemic index than many other staple grains.2

Fats

Cassava naturally contains minimal fat, with less than 1 gram per cup. However, if you cook cassava in oil or top it with butter, the fat content of your meal will increase proportionately.

Protein

Cassava is not particularly high in protein, with less than 2 grams per 1/2-cup serving. However, cassava leaves are edible and a good source of protein.3

Vitamins and Minerals

Cassava is very high in potassium and vitamin C. It also contains most of the B-vitamins (except B12), vitamin A, magnesium, selenium, calcium, and iron.

Calories

One serving—which is equal to approximately 1 cup of cassava—contains 165 calories, most of which come from carbohydrates. Overall, cassava is a great source of carbohydrates, and provides high amounts of vitamin C and potassium.