Prepared and Processed / Prepared and Processed
Cassava flour
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 362kcal / 2530kcal (14%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||||
Total Fat | 0.7 g/ 42g (1%) low | ||||||
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Total Carbs | 87.8 g/ 348g (25%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.02 mg/ 1mg (1%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 84 mg/ 750mg (11%) |
Phosphorus | 37 mg/ 700mg (5%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 1 mg/ 1500mg (0.07%) free |
What is this food?
Cassava flour is a flour made from cassava (kamoteng kahoy). It’s mainly a carb-based ingredient used for baking and cooking, similar to wheat flour but with a different nutrient profile.
Why it matters to health
Cassava flour is mostly carbohydrates (about 87.8g per 100g), so it can help fuel your day—especially if you need energy for work or school. It also has a small amount of fiber (about 0.9g) and low fat (about 0.7g, with 0g saturated fat). However, it’s also relatively low in protein and micronutrients compared to many other flour options, so pairing it with protein-rich and nutrient-dense foods helps make your meals more balanced. It has some sugar (about 3.8g) and very low sodium (about 1mg), which is good for everyday choices.
Healthier tips
- Use cassava flour as a carb source, then balance your plate:
- Portion: keep it as part of your meal’s carbs (not the only main component). For example, pair with ulam (fish/chicken/egg/tofu) and vegetables.
- Add protein: combine with eggs, fish, chicken, beans, or tofu to support fullness and steadier energy.
- Add fiber: include veggies (like kangkong, pechay, ampalaya) and fruits in your day, since cassava flour has limited fiber.
- Watch added fats/sugar: if you’re making pastries or kakanin, be mindful of how much oil, butter, and sweet fillings you add.
- Fit your schedule: use it in your 3 full meals and keep snacks simple—like a fruit or yogurt—so your total carbs stay reasonable.
Common Filipino dishes
Cassava cake, Bibingka (cassava version), Puto (cassava flour variant), Kutsinta (cassava flour variant), Turon (cassava-based wrapper or dough), Cassava bread
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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