Prepared and Processed / Prepared and Processed
Cassava, suman
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 210kcal / 2530kcal (8%) |
Macronutrients
Protein | 0.5 g/ 71g (0.7%) | ||||||
Total Fat | 1.4 g/ 42g (3%) low | ||||||
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Total Carbs | 48.9 g/ 348g (14%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 20 mg/ 750mg (2%) |
Phosphorus | 35 mg/ 700mg (5%) |
Iron | 2.4 mg/ 12mg (20%) source |
Sodium | 6 mg/ 1500mg (0.4%) very low |
What is this food?
Cassava suman is a sweet Filipino rice-cake made with cassava (a starchy root) and usually coconut milk, then wrapped and steamed. It’s mainly a carb-based food, with some fat and natural sugars.
Why it matters to health
Cassava suman gives quick energy because it’s high in carbohydrates (about 48.9 g per 100 g). It also has some fiber (about 1.4 g) which can help with fullness and digestion. However, it can be sugar- and fat-containing depending on the recipe: it has about 18.9 g sugar and 1.4 g total fat, with a higher saturated fat portion (about 1.17 g). It’s also relatively low in sodium (about 6 mg), which is a plus. Since it’s a sweet, carb-heavy snack/dessert, it’s best to enjoy it in the right portion so it fits well with your 3 meals plus 1–2 snacks a day.
Healthier tips
- Keep portions small: treat it as a snack or dessert, not a main meal—pair it with something with protein (e.g., milk, yogurt, or a boiled egg) to balance your blood sugar response.
- Choose “less sweet” versions when available, and avoid eating it straight after another very sugary snack.
- Add fiber and volume to your day: have fruits (like banana, orange, or berries) or vegetables on the side during your other meals.
- Balance your plate: if you’ll eat suman, reduce the amount of other starchy carbs in that same meal (like extra rice or bread).
- For coconut-based recipes, remember the fat can add up—enjoy it regularly but not every day.
Common Filipino dishes
Suman sa lihiya, Suman sa latik, Cassava cake, Biko, Turon
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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