Steamed cassava

Vegetable

Item Rating: 82/100

1 serving (100 grams) contains 160 calories, 1.4 grams of protein, 0.3 grams of fat, and 38.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		381.0
% Daily Value*
Total Fat		0.7 g	0%
	Saturated Fat	0.2 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		33.3 mg	1%
Total Carbohydrates		90.5 g	32%
	Dietary Fiber	4.3 g	15%
	Sugars	4.0 g
protein		3.3 g	6%
Vitamin D		0 mcg	0%
Calcium		38.1 mg	2%
Iron		0.7 mg	3%
Potassium		645.2 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 6 cal (1.7%)

Protein: 13 cal (3.5%)

Carbs: 362 cal (94.9%)

About Steamed cassava

Steamed cassava, derived from the starchy root of the manioc plant (Manihot esculenta), is a staple food in many tropical and subtropical regions, including Africa, South America, and Southeast Asia. Cassava is a naturally gluten-free root vegetable with a mild, earthy flavor and is primarily composed of carbohydrates, making it a significant energy source. It is low in fats and protein but contains small amounts of essential nutrients like vitamin C, manganese, and folate. Proper preparation is essential, as raw cassava contains cyanogenic compounds that can be toxic if not adequately processed.

Health Benefits

• Provides sustained energy due to its high carbohydrate content (approximately 38 grams of carbohydrates per 100 grams).
• Supports immune health through vitamin C, with one serving offering up to 20% of the daily recommended intake.
• Contains small amounts of manganese, which supports bone health and metabolic functions.
• Low in fat and naturally gluten-free, making it suitable for calorie-conscious and gluten-intolerant individuals.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free, vegan, vegetarian, nut-free

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store whole, unpeeled cassava roots in a cool, dry place for up to one week. Once peeled and steamed, refrigerate and consume within 2-3 days.

Common Questions About Steamed cassava Nutrition

Is steamed cassava high in protein?

Steamed cassava is low in protein, containing about 1-2 grams of protein per 100-gram serving. It's primarily a source of carbohydrates, so it is not ideal as a protein-rich food option.

Can I eat steamed cassava on a keto diet?

No, steamed cassava is not suitable for a keto diet. With approximately 38 grams of carbohydrates per 100 grams, it is too high in carbs to align with keto's low-carb requirements.

What are the health benefits and concerns of eating steamed cassava?

Steamed cassava is a good source of energy and provides essential nutrients such as vitamin C and potassium. However, it contains cyanogenic compounds that can be toxic if cassava is not properly prepared, making thorough cooking or steaming essential to remove these harmful substances.

How much steamed cassava should I eat in one serving?

A typical serving of steamed cassava is around 100-150 grams, which provides about 160-240 calories. This portion is a reasonable size for most people as part of a balanced meal, considering its high carbohydrate content.

How does steamed cassava compare to other root vegetables like potatoes?

Steamed cassava is higher in calories and carbohydrates compared to potatoes, with around 160 calories and 38 grams of carbs per 100 grams versus 77 calories and 17 grams of carbs in the same amount of boiled potato. Cassava, however, is naturally gluten-free and offers a slightly sweeter flavor, making it a popular choice in gluten-free diets.

Data Sources & Scientific References