Vegetables / Root Vegetables
Cassava lvs
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 34% |
| Calories | 83kcal / 2530kcal (3%) |
Macronutrients
Protein | 7.1 g/ 71g (10%) | ||||||
Total Fat | 1.4 g/ 42g (3%) low | ||||||
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Total Carbs | 10.5 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.19 mg/ 1mg (15%) |
Vit B2 | 0.32 mg/ 1mg (24%) source |
Vit B3 | 1.9 mg NE/ 16mg NE (11%) |
Vit C | 145 mg/ 70mg (207%) high |
Minerals
Calcium | 175 mg/ 750mg (23%) source |
Phosphorus | 117 mg/ 700mg (16%) source |
Iron | 2.6 mg/ 12mg (21%) source |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Cassava leaves (locally called “dahon ng kamote”)—a leafy vegetable cooked like other greens. In 100g, it’s about 83 kcal and is rich in fiber.
Why it matters to health
Cassava leaves help support gut health because they’re high in dietary fiber (8g per 100g). The fiber also helps you feel full, which can make it easier to keep your meals balanced. They also provide some carbohydrates (10.5g) with low sugar (2.1g) and very little sodium (7mg), which is helpful for everyday eating. For fats, it has small amounts (1.4g total fat, 0.3g saturated fat), so it’s generally a good add-on to meals—especially when paired with lean protein and not too much salty or fatty toppings.
Healthier tips
- For your 3 meals + 1–2 snacks a day, use cassava leaves as a side vegetable (about 1–2 cups cooked) to add fiber and volume to your plate.
- Cook with less oil and go easy on salty ingredients (like too much bagoong or salty broth).
- Pair with protein (fish, chicken, tofu, eggs) and a reasonable serving of rice so you get balanced energy.
- If you’re watching carbs, keep the rest of the meal (rice, noodles, starchy sides) in proper portions since cassava leaves still contain some carbohydrates.
Common Filipino dishes
Ginataang dahon ng kamote, Pinakbet with cassava leaves, Adobong dahon ng kamote, Sinigang na dahon ng kamote, Chopsuey with cassava leaves
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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