Dietary labels are inferred automatically from Cassava, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Fair nutrient density 22/100
How many beneficial nutrients Cassava, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Cassava, raw come from — the split across carbs, fat & protein.
95% from carbs
-
Carbs 95%38.1 g per serving
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Fat 2%0.3 g per serving
-
Protein 3%1.4 g per serving
What Cassava, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 38.1 g | |
| Dietary Fiber | 1.8 g | |
| Total Sugars | 1.7 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.3 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 17.0 mg | — |
| Omega-6 Fatty Acids | 32.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 1.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 69.0 mg | — |
| Stearic Acid | 5.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 75.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 32.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.4 g | |
| Histidine | 20.0 mg | — |
| Isoleucine | 27.0 mg | — |
| Leucine | 39.0 mg | — |
| Lysine | 44.0 mg | — |
| Methionine | 11.0 mg | — |
| Phenylalanine | 26.0 mg | — |
| Threonine | 28.0 mg | — |
| Tryptophan | 19.0 mg | — |
| Valine | 35.0 mg | — |
| Alanine | 38.0 mg | — |
| Arginine | 137.0 mg | — |
| Aspartic Acid | 79.0 mg | — |
| Cystine | 28.0 mg | — |
| Glutamic Acid | 206.0 mg | — |
| Glycine | 28.0 mg | — |
| Proline | 33.0 mg | — |
| Serine | 33.0 mg | — |
| Tyrosine | 17.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 20.6 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.2 mg | |
| Vitamin K | 1.9 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.9 mg | |
| Vitamin B6 | 0.1 mg | |
| Folate (B9) | 27.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.1 mg | |
| Choline | 23.7 mg | |
| Betaine | 0.4 mg | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 16.0 mg | |
| Iron | 0.3 mg | |
| Magnesium | 21.0 mg | |
| Phosphorus | 27.0 mg | |
| Potassium | 271.0 mg | |
| Sodium | 14.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.6 g | — |
About Cassava, raw
Cassava — also called yuca or manioc — is a long, brown-skinned starchy root that feeds hundreds of millions of people across Africa, Latin America and Asia. After rice and maize it is one of the most important sources of carbohydrate in the tropics, and it is the plant that tapioca comes from.
It is energy-dense for a vegetable at about 159 calories per 100 grams, made up almost entirely of starch with some fiber and vitamin C but little protein. That makes it a reliable staple for filling people up, though a nutritionally narrow one best paired with protein-rich foods.
Cassava must always be properly peeled and cooked — boiled, fried or baked — because the raw root contains natural cyanide-producing compounds that cooking removes. Prepared correctly it is mild and versatile: boiled and mashed, fried into chips, or ground into flour, tapioca pearls and the fermented meals that anchor many cuisines.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Cassava, raw?
There are 159 calories in 100 g of Cassava, raw, or about 649 calories in 1 root (408 g).
How much protein is in Cassava, raw?
Cassava, raw contains 1.4 g of protein per 100 g.
How many carbs are in Cassava, raw?
Cassava, raw has 38.1 g of carbohydrates per 100 g.
How much fat is in Cassava, raw?
Cassava, raw provides 0.3 g of total fat per 100 g.
What is Cassava, raw a good source of?
Cassava, raw is an excellent source of Vitamin C (23% DV) and a good source of Manganese and Copper (per 100 g). Daily Values are based on a 2,000-calorie diet.
