Yuca

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 Yuca

Yuca, also known as cassava, is a starchy root vegetable native to South America and widely used in African, Latin American, and Caribbean cuisines. It is a versatile food often boiled, baked, or fried and serves as a staple carbohydrate in many regions. Yuca is a calorie-dense food, primarily composed of complex carbohydrates, offering about 160 calories, 38 grams of carbohydrates, and 1.8 grams of fiber per 100 grams. It also contains vitamin C (20.6 mg per 100 grams), small amounts of calcium and potassium, and negligible fat, making it an energy-rich, low-fat option in meals.

Health Benefits

• Rich in complex carbohydrates (38 g per 100 g), yuca serves as a stable energy source, beneficial for individuals with high energy needs.
• Contains vitamin C (20.6 mg per 100 g), which supports immune function and collagen production.
• Provides dietary fiber (1.8 g per 100 g) that aids in improving digestion and supporting gut health.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, keto

Selection and Storage

Store whole yuca roots in a cool, dry place and use them within a week. Alternatively, peel, chop, and freeze for longer storage.

Common Questions About Yuca Nutrition

Is yuca high in protein?

Yuca is not considered high in protein, as it provides only 1.4 grams of protein per 100 grams. It is primarily a carbohydrate-rich food, making it a better choice for energy rather than protein needs.

Can I eat yuca on a keto diet?

Yuca is not suitable for a keto diet due to its high carbohydrate content. With 38 grams of carbs per 100 grams, it can quickly exceed the daily carb allowance on a keto plan, which is typically under 20-50 grams.

What are the health benefits and concerns of eating yuca?

Yuca is a good source of energy and contains small amounts of fiber (1.8 grams per 100 grams), which support digestion. However, it lacks significant vitamins and minerals and can be high in calories and carbs, so it should be consumed in moderation, especially for individuals managing weight or blood sugar.

What is the recommended serving size for yuca?

A reasonable serving size of yuca is about ½ cup (approximately 100 grams), which contains 160 calories and 38 grams of carbohydrates. This portion size balances energy intake while avoiding excessive calories and carbs.

How does yuca compare to potatoes in nutrition and preparation?

Yuca is higher in carbohydrates and calories compared to potatoes, containing 38 grams of carbs and 160 calories per 100 grams, versus potatoes' 17 grams of carbs and 77 calories. Preparation is similar, but yuca must be cooked thoroughly to remove cyanogenic compounds that can be harmful if consumed raw.

Data Sources & Scientific References

1. Cassava and its use as a food source

   Purdue University Agriculture Department

   Explains cassava's nutritional profile, processing methods, and significance as a staple food in many regions.

   View source →
2. Dietary Guidelines for Americans 2020-2025, Appendix 3: Food Sources of Nutrients

   U.S. Department of Health and Human Services

   Lists cassava as a source of vitamin C and other nutrients, within the broader context of dietary recommendations.

   View source →