Prepared and Processed / Prepared and Processed
Cassava, mashed, w/ sugar & marg
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 183kcal / 2530kcal (7%) |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 1.3 g/ 42g (3%) low | ||||||
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Total Carbs | 42.4 g/ 348g (12%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 140 mg/ 750mg (18%) source |
Phosphorus | 27 mg/ 700mg (3%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 60 mg/ 1500mg (4%) low |
What is this food?
Mashed cassava with sugar and margarine. Cassava is a starchy root crop, and when it’s mashed and mixed with sugar and margarine, it becomes a sweet, higher-calorie carb-based snack or dessert.
Why it matters to health
Cassava provides energy mainly from carbohydrates (about 42.4 g per 100 g), which can help fuel your day—especially if you eat it in the right portion. It also has some fiber (about 1.3 g), which can support digestion. However, this version has added sugar (about 13.5 g) and some fat (about 1.3 g, with saturated fat around 0.25 g). The sugar can raise overall calorie intake quickly, and too much added sugar may make it harder to keep your meals balanced. Sodium is relatively low here (about 60 mg), but the bigger things to watch are the added sugar and total calories. Good news: you can still enjoy it—just keep portions and frequency in mind.
Healthier tips
- Portion first: treat it as a snack or dessert, not a main rice replacement every day.
- Reduce added sugar: try less sugar or use naturally sweet add-ins (like a small amount of ripe fruit) to improve taste without as much added sugar.
- Lighten the fat: use less margarine, or choose a smaller amount of healthier fat (like a measured portion of unsalted butter or a small drizzle of oil) if available.
- Balance your plate: pair with protein and fiber—e.g., add a side of boiled eggs, tofu, or a serving of fruit/vegetables—so your blood sugar response is steadier.
- Fit it into your day: since you typically have 3 meals plus 1–2 snacks, keep cassava to one snack slot and avoid stacking it with other sweet snacks.
Common Filipino dishes
Cassava cake, ginataang kamote at cassava, cassava suman, biko with cassava, nilupak na cassava
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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