Vegetables / Root Vegetables
Cassava, yellow
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 155kcal / 2530kcal (6%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 37.7 g/ 348g (10%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.01 mg/ 1mg (0.83%) |
Vit B2 | 0 mg/ 1mg (0%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 65 mg/ 70mg (92%) high |
Minerals
Calcium | 37 mg/ 750mg (4%) |
Phosphorus | 47 mg/ 700mg (6%) |
Iron | 1 mg/ 12mg (8%) |
Sodium | 14 mg/ 1500mg (0.93%) very low |
What is this food?
Yellow cassava (kamoteng kahoy) is a starchy root crop. It’s mainly a carbohydrate food, usually boiled or cooked, and it can be a filling part of meals.
Why it matters to health
Cassava provides energy from carbohydrates, which helps keep you active throughout the day. It also has a small amount of dietary fiber (about 1.7 g per 100 g), which supports better digestion. On the other hand, it’s not a “high-fiber” food, so portion size matters for keeping meals balanced—especially if you already eat rice, bread, or noodles in the same day. It’s also low in fat and sodium, which is good for heart-friendly eating, but it’s still best paired with protein and vegetables for steadier, more complete meals.
Healthier tips
- Use cassava as your main carb for one meal, not alongside another large serving of rice or noodles.
- Pair it with lean protein (fish, chicken, eggs, tofu) and vegetables (like kangkong, pechay, or mixed veggies) to make the meal more filling and balanced.
- Choose healthier cooking methods: boil, steam, or bake instead of deep-frying.
- If you snack, keep cassava snacks smaller and combine with protein (e.g., cassava + egg or tofu) to help you feel satisfied.
- For everyday portions: aim for about 1/2 to 1 cup cooked cassava per meal, then fill the rest of your plate with ulam and gulay.
Common Filipino dishes
Cassava cake, biko (cassava-based versions), ginataang kamoteng kahoy, nilupak (cassava), boiled cassava with sugar or latik
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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