Cassava Calories & Nutrition Facts
Starchy root vegetable and dietary staple in many tropical regions.
Quick answer
How many calories are in Cassava?
Cassava has 160 calories per 100g. A 1 cup (206g) has about 330 calories. It is a moderate-calorie food, with most calories coming from carbs.
Start with your portion
Turn Cassava into a daily plan
Practical Portion Guide for Cassava
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (206g) | 330 kcal | 2.1g | 78.3g | 74.2g | 4.1g |
| 1 root (408g) | 653 kcal | 4.1g | 155.0g | 146.9g | 8.2g |
| 100g USDA reference | 160 kcal | 1.0g | 38.0g | 36.0g | 2.0g |
Use gram-based portions when precision matters, especially during weight loss or macro tracking.
% Daily Value: 1 cup (206g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low. Potassium comes from USDA FoodData Central FDC ID 169985 (Cassava, raw); the other values are this page's 100g reference scaled to the portion.
| Nutrient | Per 100g | % DV | 1 cup (206g) | % DV |
|---|---|---|---|---|
| Protein | 1g | 2% | 2.1g | 4% |
| Dietary fiber | 2g | 7% | 4.1g | 15% |
| Total carbohydrate | 38g | 14% | 78.3g | 28% |
| Total fat | 2g | 3% | 4.1g | 5% |
| Sodium | 50mg | 2% | 103mg | 4% |
| Cholesterol | 0mg | 0% | 0mg | 0% |
| Potassium (USDA) | 271mg | 6% | 558mg | 12% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026. USDA record: FDC ID 169985.
Where Cassava Ranks (USDA Comparisons)
Cassava appears in these ranked USDA comparisons built from the same 100g dataset used on this page.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
Glycemic Index: 46 (Low)
How Cassava Fits Into a Diet
Cassava can fit a balanced diet when portioned against your calorie and macro targets.
Build meals around protein, fiber, and minimally processed ingredients to make the portion more filling.
Preparation method, brand, and added ingredients can change the final nutrition values.
Plan Around Cassava
Compare Cassava With Similar Vegetables
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Cassava | 160 kcal | 1g | 38g | 2g | 2g |
| Broccoli | 34 kcal | 2.8g | 7g | 0.4g | 2.6g |
| Spinach | 23 kcal | 2.9g | 3.6g | 0.4g | 2.2g |
| Carrot | 41 kcal | 0.9g | 10g | 0.2g | 2.8g |
| Tomato | 18 kcal | 0.9g | 3.9g | 0.2g | 1.2g |
| Cucumber | 15 kcal | 0.7g | 3.6g | 0.1g | 0.5g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Cassava: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 , the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central, comprehensive food composition database
- FDA Nutrition Facts Label rules, % Daily Value methodology
- NIH Office of Dietary Supplements, vitamin and mineral research
- CDC Nutrition, Public Health Guidance, chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025, federal nutrition recommendations
- Harvard T.H. Chan School of Public Health, The Nutrition Source, evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are generally based on USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
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Frequently Asked Questions
How many calories are in 1 cup Cassava?
1 cup (206g) of Cassava has about 330 calories, 2.1g protein, 78.3g carbohydrates, 4.1g fiber, and 4.1g fat. The 206g portion weight is the USDA FoodData Central household measure for FDC ID 169985 (Cassava, raw), scaled from the 100g reference values.
Is Cassava high in protein?
Cassava has 1g protein per 100g, which is 2% of the 50g FDA Daily Value. 1 cup (206g) supplies about 2.1g, or 4% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a low-protein serving.
Is Cassava a good source of potassium?
USDA FoodData Central lists 271mg potassium per 100g for Cassava, raw (FDC ID 169985), which is 6% of the 4,700mg Daily Value. 1 cup (206g) provides about 558mg, or 12% DV.
How many calories are in Cassava?
Cassava contains 160 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 4 calories from protein, 152 calories from carbohydrates, and 18 calories from fat; these estimates may not add up exactly to the listed total.
Is Cassava good for weight loss?
Cassava can be part of a weight loss diet with 160 calories per 100g. Monitor portion sizes and balance it with other low-calorie foods throughout the day.
How much protein is in Cassava?
Cassava contains 1g of protein per 100g. This is a relatively low protein food; consider pairing it with higher protein sources.
What serving size should I track for Cassava?
Track Cassava by grams when precision matters. A practical starting point is 1 cup (206g), which is about 330 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Cassava keto-friendly?
Cassava is not ideal for strict keto diets due to its 38g of carbohydrates per 100g. Small portions may fit if your daily carb limit allows.
Is Cassava good for diabetics?
Cassava may fit a diabetes meal plan with a listed glycemic index of 46, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Cassava?
Calorique's food profile lists vitamins C, B9 and minerals including Manganese, Potassium, Magnesium for Cassava. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
Where does Calorique get nutrition data for Cassava?
Calorique standardizes Cassava nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed September 17, 2026.
Related Calculators
Broccoli
34 cal · 2.8g protein per 100g
Spinach
23 cal · 2.9g protein per 100g
Carrot
41 cal · 0.9g protein per 100g
Tomato
18 cal · 0.9g protein per 100g
Cucumber
15 cal · 0.7g protein per 100g
Sweet Potato
86 cal · 1.6g protein per 100g
Bell Pepper (Red)
31 cal · 1g protein per 100g
Kale
49 cal · 4.3g protein per 100g