Calories in Cassava, cooked
Generic food Cooked Vegetables
Cassava, cooked contains 191 kcal per 100 g. A typical serving of 1 cup (160 g) provides about 306 kcal.
Roughly 83% of its calories come from carbohydrates, with 14% from fat and 3% from protein (estimated with general energy factors).
That is more energy than the typical item in other starchy vegetables on FoodFactly, where the median is 102 kcal per 100 g across 39 foods.
100 g provides 20% of the Daily Value for Vitamin C and 12% of the Daily Value for copper.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 191 kcal | |
| Total fat C | 3 g | 4% |
| Saturated fat C | 0.79 g | 4% |
| Cholesterol C | 2 mg | 0.7% |
| Sodium C | 145 mg | 6% |
| Total carbohydrates C | 39.6 g | 14% |
| Dietary fiber C | 1.9 g | 7% |
| Total sugars C | 1.8 g | |
| Protein C | 1.4 g | 3% |
| Vitamin A C | 13 µg | 1% |
| Vitamin C C | 18.2 mg | 20% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.61 mg | 4% |
| Vitamin K C | 4.2 µg | 4% |
| Thiamin (B1) C | 0.082 mg | 7% |
| Riboflavin (B2) C | 0.048 mg | 4% |
| Niacin (B3) C | 0.85 mg | 5% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 24 µg | 6% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 24.9 mg | 5% |
| Calcium C | 17 mg | 1% |
| Iron C | 0.28 mg | 2% |
| Magnesium C | 22 mg | 5% |
| Phosphorus C | 28 mg | 2% |
| Potassium C | 282 mg | 6% |
| Zinc C | 0.36 mg | 3% |
| Copper C | 0.1 mg | 12% |
| Selenium 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 83%
- Fat 14%
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 gin the lowest quarter of other starchy vegetables (median 4.4 g)
- Fiber1.9 gin the lowest quarter of other starchy vegetables (median 4.4 g)
- Sugars1.8 gin the lowest quarter of other starchy vegetables (median 4.3 g)
- Fat3 gabove the median for other starchy vegetables (median 2.9 g)
- Saturated fat0.79 gabove the median for other starchy vegetables (median 0.71 g)
- Protein per 100 kcal0.74 gprotein density, useful for comparing foods with different calorie levels
- Water55 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 0.84 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.73 g |
| SFA 4:0 C | 0.019 g |
| SFA 6:0 C | 0.014 g |
| SFA 8:0 C | 0.008 g |
| SFA 10:0 C | 0.018 g |
| SFA 12:0 C | 0.023 g |
| SFA 14:0 C | 0.069 g |
| SFA 16:0 C | 0.46 g |
| SFA 18:0 C | 0.15 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.11 g |
| PUFA 20:4 C | 0.001 g |
| MUFA 16:1 C | 0.015 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.013 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 13 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 12 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 55 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 24 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Cassava
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cassava, raw Raw | 160 | 1.4 g | 38.1 g | 0.28 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 |
|---|---|---|---|---|
| Potatoes, french fried, shoestring, salt added in processing, frozen, oven-heated Cooked | 194 | 2.9 g | 31.7 g | 6.8 g |
| Potatoes, french fried, all types, salt not added in processing, frozen, oven-heated Cooked | 168 | 2.7 g | 28.7 g | 5.2 g |
| Potatoes, french fried, crinkle or regular cut, salt added in processing, frozen, oven-heated Cooked | 161 | 2.5 g | 27.5 g | 5.1 g |
| Potatoes, french fried, cottage-cut, salt not added in processing, frozen, oven-heated Cooked | 218 | 3.4 g | 34 g | 8.2 g |
| Potatoes, frozen, french fried, par fried, cottage-cut, prepared, heated in oven, with salt Cooked | 218 | 3.4 g | 34 g | 8.2 g |
| Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated Cooked | 148 | 2.6 g | 27 g | 3.8 g |
| Taro, cooked, without salt Cooked | 142 | 0.52 g | 34.6 g | 0.11 g |
| Taro, cooked, with salt Cooked | 142 | 0.52 g | 34.6 g | 0.11 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cassava?
100 g of cooked cassava has 191 kcal. 1 cup (160 g): about 306 kcal.
How much protein is in cooked cassava?
Cooked cassava contains 1.4 g of protein per 100 g (3% of the 50 g Daily Value), or 2.3 g in 1 cup (160 g). About 3% of its calories come from protein. Compared with other other starchy vegetables, that is in the lowest quarter (median 4.4 g).
How many carbs are in cooked cassava?
Cooked cassava has 39.6 g of total carbohydrates per 100 g, including 1.9 g of fiber and 1.8 g of sugars.
How much fat is in cooked cassava?
Cooked cassava contains 3 g of fat per 100 g, of which 0.79 g is saturated (4% of the Daily Value).
What vitamins and minerals does cooked cassava contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin C (20% DV) and copper (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cassava?
100 g contains 145 mg of sodium, 6% of the 2,300 mg Daily Value.
Does cassava have the same nutrition cooked and raw?
No. Per 100 g, cassava, cooked has 191 kcal, while cassava, raw has 160 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: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709564. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.