Vegetables / Root Vegetables
Cassava
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 74% |
| Calories | 145kcal / 2530kcal (5%) |
Macronutrients
Protein | 0.6 g/ 71g (0.85%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 35.3 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 50 mg/ 70mg (71%) high |
Minerals
Calcium | 30 mg/ 750mg (4%) |
Phosphorus | 41 mg/ 700mg (5%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 2 mg/ 1500mg (0.13%) free |
What is this food?
Cassava (kamoteng kahoy) is a starchy root crop commonly eaten boiled, steamed, or fried. In a typical meal, it acts mainly as a carbohydrate source.
Why it matters to health
Cassava provides energy from carbohydrates (about 35.3 g per 100 g), which can help fuel your daily activities. It also has a small amount of dietary fiber (about 1.7 g), which supports better fullness and digestion. On the other hand, cassava is not high in protein or healthy fats, so pairing it with protein-rich and vegetable foods helps make your meal more balanced. It also has relatively low sodium (about 2 mg), but fried or processed versions can add more salt and oil.
Healthier tips
- Choose boiled or steamed cassava more often than fried versions to cut down on extra oil.
- For your 3 meals + 1–2 snacks a day, use cassava as your main carb for that meal, then add ulam (fish, chicken, eggs, tofu) and gulay (e.g., kangkong, pechay, okra).
- Watch portion size: since it’s starchy, keep it to a reasonable serving and balance it with protein and vegetables.
- If you’re having cassava as a snack, pair it with something filling like egg or peanut butter in small amounts, plus fruit or vegetables if available.
Common Filipino dishes
Cassava cake, Biko with cassava, Ginataang cassava, Fried cassava (chips), Cassava suman
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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