Calories in Maniok, rå
Generic food Raw Grønsager
Maniok, rå contains 160 kcal per 100 g. A typical serving of 1 kop (206 g) provides about 330 kcal.
Roughly 95 % of its calories come from carbohydrates, with 3 % from protein and 2 % from fat (estimated with general energy factors).
That is more energy than the typical item in grøntsager og grøntsagsprodukter on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 23 % of the Daily Value for Vitamin C, 17 % of the Daily Value for mangan and 11 % of the Daily Value for kobber.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 160 kcal | |
| Total fat M | 0,28 g | 0,4 % |
| Saturated fat ? | 0,074 g | 0,4 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium M | 14 mg | 0,6 % |
| Total carbohydrates C | 38,1 g | 14 % |
| Dietary fiber M | 1,8 g | 6 % |
| Total sugars C | 1,7 g | |
| Protein M | 1,4 g | 3 % |
| Vitamin A C | 1 µg | 0,1 % |
| Vitamin C M | 20,6 mg | 23 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E M | 0,19 mg | 1 % |
| Vitamin K M | 1,9 µg | 2 % |
| Thiamin (B1) M | 0,087 mg | 7 % |
| Riboflavin (B2) M | 0,048 mg | 4 % |
| Niacin (B3) M | 0,85 mg | 5 % |
| Pantothensyre (B5) M | 0,11 mg | 2 % |
| Vitamin B6 M | 0,088 mg | 5 % |
| Folat (B9) C | 27 µg | 7 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin I | 23,7 mg | 4 % |
| Calcium M | 16 mg | 1 % |
| Jern M | 0,27 mg | 2 % |
| Magnesium M | 21 mg | 5 % |
| Phosphor M | 27 mg | 2 % |
| Kalium M | 271 mg | 6 % |
| Zink M | 0,34 mg | 3 % |
| Kobber M | 0,1 mg | 11 % |
| Mangan M | 0,38 mg | 17 % |
| Selen C | 0,7 µg | 1 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 3 %
- Carbohydrates 95 %
- Fat 2 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1,4 gbelow the median for grøntsager og grøntsagsprodukter (median 2 g)
- Fiber1,8 gbelow the median for grøntsager og grøntsagsprodukter (median 2,2 g)
- Sugars1,7 gbelow the median for grøntsager og grøntsagsprodukter (median 2,3 g)
- Fat0,28 gbelow the median for grøntsager og grøntsagsprodukter (median 0,3 g)
- Saturated fat0,074 gabove the median for grøntsager og grøntsagsprodukter (median 0,052 g)
- Sodium14 mgbelow the median for grøntsager og grøntsagsprodukter (median 36 mg)
- Protein per 100 kcal0,85 gprotein density, useful for comparing foods with different calorie levels
- Water59,7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt ? | 0,075 g |
|---|---|
| Polyumættet fedt ? | 0,048 g |
Amino acids (18)
| Tryptophan Formand ? | 0,019 g |
|---|---|
| Threonin ? | 0,028 g |
| Isoleucin ? | 0,027 g |
| Leucin ? | 0,039 g |
| Lysin ? | 0,044 g |
| Methionin ? | 0,011 g |
| Cystin ? | 0,028 g |
| Phenylalanin ? | 0,026 g |
| Tyrosin ? | 0,017 g |
| Valine ? | 0,035 g |
| Arginin ? | 0,14 g |
| Histidin ? | 0,02 g |
| Alanin ? | 0,038 g |
| Asparaginsyre ? | 0,079 g |
| Glutaminsyre ? | 0,21 g |
| Glycin ? | 0,028 g |
| Proline ? | 0,033 g |
| Serine ? | 0,033 g |
Individual fatty acids (19)
| EPA (omega-3, 20: 5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22: 6 n-3) ? | 0 g |
| Linolsyre (omega- 6, 18: 2) ? | 0,032 g |
| SFA 4: 0 ? | 0 g |
| SFA 6: 0 ? | 0 g |
| SFA 8: 0 ? | 0 g |
| SFA 10: 0 ? | 0 g |
| SFA 12: 0 ? | 0,001 g |
| SFA 14: 0 ? | 0 g |
| SFA 16: 0 ? | 0,069 g |
| SFA 18: 0 ? | 0,005 g |
| MUFA 18: 1 ? | 0,075 g |
| PUFA 18: 3 ? | 0,017 g |
| PUFA 20: 4 ? | 0 g |
| MUFA 16: 1 ? | 0 g |
| PUFA 18: 4 ? | 0 g |
| MUFA 20: 1 ? | 0 g |
| MUFA 22: 1 ? | 0 g |
| PUFA 22: 5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Betacaroten C | 8 µg |
|---|---|
| Lycopen Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Caroten, alfa Z | 0 µg |
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Vand M | 59,7 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Aske M | 0,62 g |
| Theobromin Z | 0 mg |
| Energi C | 667 kJ |
| A-vitamin, IE C | 13 IU |
| Folinsyre Z | 0 µg |
| Folat, mad M | 27 µg |
| Betain I | 0,4 mg |
| Vitamin E, tilsat Z | 0 mg |
| B12-vitamin, tilsat Z | 0 µg |
Other forms of Maniok
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Maniok, kogt Cooked | 191 | 1,4 g | 39,6 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Hvidløg, rå Raw | 149 | 6,4 g | 33,1 g | 0,5 g |
| Eppaw, rå Raw | 150 | 4,6 g | 31,7 g | 1,8 g |
| Yams, rå Raw | 118 | 1,5 g | 27,9 g | 0,17 g |
| TaroCity in Italy, rå Raw | 112 | 1,5 g | 26,5 g | 0,2 g |
| Citrongræs (citronella), rå Raw | 99 | 1,8 g | 25,3 g | 0,49 g |
| Yautia (tannier), rå Raw | 98 | 1,5 g | 23,6 g | 0,4 g |
| Vandmeloner, kinesisk, (matai), rå Raw | 97 | 1,4 g | 23,9 g | 0,1 g |
| Søde kartofler, rå Raw | 86 | 1,6 g | 20,1 g | 0,05 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw maniok?
100 g of raw maniok has 160 kcal. 1 kop (206 g): about 330 kcal. 1 rod (408 g): about 653 kcal.
How much protein is in raw maniok?
Raw maniok contains 1,4 g of protein per 100 g (3 % of the 50 g Daily Value), or 2,8 g in 1 kop (206 g). About 3 % of its calories come from protein. Compared with other grøntsager og grøntsagsprodukter, that is below the median (median 2 g).
How many carbs are in raw maniok?
Raw maniok has 38,1 g of total carbohydrates per 100 g, including 1,8 g of fiber and 1,7 g of sugars.
How much fat is in raw maniok?
Raw maniok contains 0,28 g of fat per 100 g, of which 0,074 g is saturated (0,4 % of the Daily Value).
What vitamins and minerals does raw maniok contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (23 % DV), mangan (17 % DV) and kobber (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw maniok?
100 g contains 14 mg of sodium, 0,6 % of the 2,300 mg Daily Value.
Does maniok have the same nutrition raw and cooked?
No. Per 100 g, maniok, rå has 160 kcal, while maniok, kogt has 191 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169985. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.