Food · Vegetables and Vegetable Products
Cassava nutrition facts
A typical portion of cassava (1 cup; 206 g, raw) has 330 calories and 3g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 160 calories (raw) to 191 (cooked).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Cassava, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.4g
- more than 19% of 8,218 USDA reference foods
- Calories per 100 g
- 160
- more than 45% of reference foods
- Sodium per 100 g
- 14mg
- more than 20% of reference foods
1 cup weighs 206 g in USDA's record for Cassava, raw (FDC 169985); across 2 records of cassava USDA weighs it at 160 to 206 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 95% carbohydrate, 2% fat and 3% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin C42 mg in 1 cup (206 g), 47% of the Daily Value
- Manganese0.8 mg in 1 cup (206 g), 34% of the Daily Value
- Copper0.2 mg in 1 cup (206 g), 23% of the Daily Value
- Thiamin0.2 mg in 1 cup (206 g), 15% of the Daily Value
- Folate56 µg DFE in 1 cup (206 g), 14% of the Daily Value
- Niacin1.8 mg in 1 cup (206 g), 11% of the Daily Value
- Vitamin B60.2 mg in 1 cup (206 g), 11% of the Daily Value
- Magnesium43 mg in 1 cup (206 g), 10% of the Daily Value
Source: USDA FoodData Central (FDC 169985), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of cassava USDA describes
Cooked has the most calories per 100 g (191); the fewest: Raw (160)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Cassava, raw | 160 | 1.4 g | 0.3 g | 14 mg |
| Cassava, cooked | 191 | 1.4 g | 3 g | 145 mg |
Every nutrient in this record (88)
The portion is 1 cup (206 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.80 g | 1.36 g | 6% |
| Total lipid (fat) | 0.58 g | 0.28 g | 1% |
| Carbohydrate, by difference | 78.4 g | 38.1 g | 29% |
| Ash | 1.28 g | 0.62 g | |
| Energy | 330 kcal | 160 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 123 g | 59.7 g | |
| Total Sugars | 3.50 g | 1.70 g | |
| Fiber, total dietary | 3.71 g | 1.80 g | 13% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.15 g | 0.074 g | 1% |
| Fatty acids, total monounsaturated | 0.15 g | 0.075 g | |
| Fatty acids, total polyunsaturated | 0.099 g | 0.048 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 33.0 mg | 16.0 mg | 3% |
| Iron, Fe | 0.56 mg | 0.27 mg | 3% |
| Magnesium, Mg | 43.3 mg | 21.0 mg | 10% |
| Phosphorus, P | 55.6 mg | 27.0 mg | 4% |
| Potassium, K | 558 mg | 271 mg | 12% |
| Sodium, Na | 28.8 mg | 14.0 mg | 1% |
| Zinc, Zn | 0.70 mg | 0.34 mg | 6% |
| Copper, Cu | 0.21 mg | 0.10 mg | 23% |
| Manganese, Mn | 0.79 mg | 0.38 mg | 34% |
| Selenium, Se | 1.44 µg | 0.70 µg | 3% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 2.06 µg | 1.00 µg | 0% |
| Carotene, beta | 16.5 µg | 8.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.39 mg | 0.19 mg | 3% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 42.4 mg | 20.6 mg | 47% |
| Thiamin | 0.18 mg | 0.087 mg | 15% |
| Riboflavin | 0.099 mg | 0.048 mg | 8% |
| Niacin | 1.76 mg | 0.85 mg | 11% |
| Pantothenic acid | 0.22 mg | 0.11 mg | |
| Vitamin B-6 | 0.18 mg | 0.088 mg | 11% |
| Folate, total | 55.6 µg | 27.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 48.8 mg | 23.7 mg | 9% |
| Vitamin K (phylloquinone) | 3.91 µg | 1.90 µg | 3% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 55.6 µg | 27.0 µg | |
| Folate, DFE | 55.6 µg | 27.0 µg | 14% |
| Betaine | 0.82 mg | 0.40 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.039 g | 0.019 g | |
| Threonine | 0.058 g | 0.028 g | |
| Isoleucine | 0.056 g | 0.027 g | |
| Leucine | 0.080 g | 0.039 g | |
| Lysine | 0.091 g | 0.044 g | |
| Methionine | 0.023 g | 0.011 g | |
| Cystine | 0.058 g | 0.028 g | |
| Phenylalanine | 0.054 g | 0.026 g | |
| Tyrosine | 0.035 g | 0.017 g | |
| Valine | 0.072 g | 0.035 g | |
| Arginine | 0.28 g | 0.14 g | |
| Histidine | 0.041 g | 0.020 g | |
| Alanine | 0.078 g | 0.038 g | |
| Aspartic acid | 0.16 g | 0.079 g | |
| Glutamic acid | 0.42 g | 0.21 g | |
| Glycine | 0.058 g | 0.028 g | |
| Proline | 0.068 g | 0.033 g | |
| Serine | 0.068 g | 0.033 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0.0021 g | 0.0010 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.14 g | 0.069 g | |
| SFA 18:0 | 0.010 g | 0.0050 g | |
| MUFA 18:1 | 0.15 g | 0.075 g | |
| PUFA 18:2 | 0.066 g | 0.032 g | |
| PUFA 18:3 | 0.035 g | 0.017 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169985: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in cassava?
330 in 1 cup (206 g) of raw; 160 to 191 per 100 g across USDA's descriptions.
How much protein is in cassava?
3g in 1 cup; 1.4 g per 100 g.
How much sodium is in cassava?
30mg in 1 cup; 14 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov