(3.5 ounces)
A 100 grams serving of cassava root contains 160 calories.
98% of these calories correspond to carbohydrates and the rest provides a small amount of protein and fat. Cassava also provides fiber, as well as some vitamins and minerals.
Nutritional Facts of 100 grams of raw cassava:
- Calories: 160 kcal (DV 8%)
- Carbohydrates: 38 g
- Protein: 1.4 g
- Fat: 0.3 g
- Sodium: 14 g
- Fiber: 1.8 g (DV 7%)
- Potassium: 271 mg (DV 8%)
- Thiamine (Vitamin B1): 0.09 mg (DV 6%)
- Phosphorus: 27 mg (DV 3%)
- Calcium: 16 mg (DV 2%)
- Riboflavin (Vitamin B2): 0.05 mg (DV 3%)
- Vitamin B6: 0.09 mg (DV 5%)
- Magnesium: 21 mg (DV 5%)
DV-Daily Value
Note: The percentage values are based on an approximate diet of 2000 calories per day Cassava flour (dried and ground cassava) is an excellent thickening agent due to its high starch levels; It is also a completely gluten- free food, hence it is a healthy alternative for celiac people who cannot consume wheat flour.
Boiled cassava root also contains small amounts of iron, vitamin C, vitamin K and niacin (vitamin B3).
of cassava
Properties, benefits and uses
- Provides abundant energy. 100 grams of raw cassava contain 38 grams of carbohydrates and about 160 kcal. Although these values decrease slightly during cooking, cassava remains an excellent source of energy, ideal for people who perform strenuous physical activities.
- Protects and repairs body tissue. Cassava contains amino acids such as, lysine, isoleucine, leucine, valine and abundant arginine, which play an important role in the protection and repair of body tissues.
- Helps reduce blood cholesterol. A study conducted in the Philippines (country where cassava is one of the most important crops) evaluated the effects of root crops, especially cassava, on lowering cholesterol levels in humans. It was observed that cassava has a significant effect on lowering total cholesterol levels, lowering low-density lipoprotein (LDL) or «bad» cholesterol and reducing triglyceride levels thanks to its dietary fiber content. Cassava is also a good source of saponins, phytochemicals that can help the body reduce unhealthy cholesterol levels in the bloodstream. (T. Trinidad, R. Sagum, A. Mallillin, M. Borlagdan, M. Leon and T. Aviles, «Sweet Potato and Cassava Can Modify Cholesterol Profile in Humans with Moderately Raised Serum Cholesterol Levels,» Food and Nutrition Sciences, Vol . 4 No. 5, 2013, pp. 491-495. Doi: 10.4236 / fns. 2013.45062.)
- Reduces the risk of heart disease. By reducing cholesterol levels, regular consumption prevents the risk of developing heart disease.
- Promotes the health of bones and teeth. Cassava contains calcium, a mineral necessary to maintain healthy bones and teeth, as well as vitamin K, which has a potential role in building bone mass by promoting osteotrophic activity in the bones and preventing the loss of minerals, especially calcium.
- Helps regulate metabolism. Cassava is a moderate source of some B vitamins, such as folates, pyridoxine, thiamine, riboflavin and pantothenic acid, which are important for producing metabolic hormones and regulating metabolism in the body.
- Helps regulate blood pressure. The potassium present in cassava (271 mg per 100 g) is an important component of body and cell fluids, which helps regulate heart rate and blood pressure. One study showed that eating foods high in potassium can help reduce systolic blood pressure in people with hypertension. (Harvard Medical School, Harvard Health Publishing. Potassium lowers blood pressure. Updated: January 23, 2017. Published: July, 2005).
- Prevents constipation. This tuber is rich in resistant starch, a type of starch that is not digestible and has properties similar to soluble fiber. That way cassava can prevent constipation by promoting the development of healthy bacteria in the intestine. As a general benefit, it helps reduce inflammation and promotes good digestive health.
- It is a gluten-free food for celiac people. Cassava does not contain gluten, protein found in wheat, barley, rye, and that is responsible for causing allergy in some very sensitive people (celiac).
- Helps reduce blood sugar levels. The fiber and resistant starch found in cassava make the process of sugar absorption in the bloodstream slower, helping to control blood glucose levels.
