Cassava flour packs carbs, fiber, vitamins, and minerals. Get the full nutritional breakdown to see how it fuels your body.
If you want to understand why cassava flour is gaining popularity, looking at its nutrition is a great place to start.
Knowing the cassava flour nutrition facts helps you see how it supports gluten-free diets, balanced meals, and steady energy throughout the day.
You can learn about its carbohydrate content, fiber levels, and natural energy contribution, as well as how it fits into your protein needs and provides minerals like calcium and iron.
Understanding these facts allows you to make informed choices for digestion, blood sugar management, and overall wellness.
By paying attention to portion sizes and meal planning, you can use cassava flour to replace wheat or other flours without compromising taste or texture.
New to the cassava flour discussion? Start from the beginning.
Table of Contents
- Why You Should Be Curious About Cassava Flour Nutrition Facts
- Macronutrient Profile of Cassava Flour
- Vitamins and Minerals in Cassava Flour
- Fiber Content and Digestive Health
- Glycemic Index and Blood Sugar Impact
- Conclusion
Why You Should Be Curious About Cassava Flour Nutrition Facts
Knowing the nutrition of cassava flour gives you insight into how it fits into your diet.
Understanding its profile can help you make informed choices, compare it with other flours, and plan meals that match your health goals.
Learn How It Compares with Other Flours
By looking at cassava flour nutrition facts, you can see how it differs from wheat, almond, or coconut flour.
This helps you choose flours that meet your energy, protein, or fiber needs for baking and cooking.
Make Better Diet Decisions
Studying the nutritional profile helps you select ingredients that support your health goals.
You can see where cassava flour fits into balanced meals or specialized diets like gluten-free or paleo.
Understand Its Impact on Your Health
Curiosity about cassava flour nutrition facts helps you notice what nutrients you gain or miss when using it.
You can plan meals that supply vitamins, minerals, and energy effectively.
Avoid Surprises in Meal Planning
By knowing its nutrition, you prevent relying too much on one flour type. This helps you balance carbohydrates, fiber, and calories without guesswork.
Macronutrient Profile of Cassava Flour
If you want to understand how cassava flour fits into your diet, looking at its macronutrients gives you a clear picture of the energy and nutrients it provides.
Knowing this helps you make informed choices for meals and baking.
Carbohydrates in Cassava Flour
Cassava flour is mainly carbohydrates, providing around 80 grams per 100 grams.
Most of these carbs come from starch, which gives you quick energy.
The starch also contains resistant starches that feed healthy gut bacteria, supporting digestion and overall gut health.
Its mix of amylose and amylopectin affects how your body breaks it down and how it impacts blood sugar levels.
Fiber Content
With about 3 grams of dietary fiber per 100 grams, cassava flour contributes to your digestive health.
Including it in your meals can help maintain regular bowel movements and improve gut function, especially if you combine it with other fiber-rich ingredients in your diet.
Protein Level
Cassava flour contains roughly 1.4 grams of protein per 100 grams.
This is lower than almond or whole wheat flour, so if you rely on flour for protein, you may need to pair it with other protein sources to meet your daily needs.
Fat Content
The fat content is minimal, about 0.6 grams per 100 grams, with almost no saturated fat or essential fatty acids.
This makes cassava flour a low-fat option suitable for those looking to reduce fat intake while maintaining energy from carbs.
Caloric Value
Cassava flour provides around 337 calories per 100 grams, mostly from carbohydrates.
This makes it an energy-dense flour for baking and cooking, though you may need to complement it with protein or healthy fats for balanced meals.
| Macronutrient | Amount per 100g | Notes |
|---|---|---|
| Carbohydrates | 80 g | Mostly starch, including resistant starch to support gut health and steady energy |
| Dietary Fiber | 3 g | Supports digestion, regular bowel movements, and gut function |
| Protein | 1.4 g | Lower than almond or whole wheat flour; pair with protein-rich foods if needed |
| Fat | 0.6 g | Minimal, almost no saturated fat or essential fatty acids; suitable for low-fat diets |
| Calories | 337 kcal | Energy-dense from carbs; complement with protein or healthy fats for balanced meals |
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Vitamins and Minerals in Cassava Flour
If you want to understand the nutritional value of cassava flour beyond carbs, looking at its vitamins and minerals shows how it supports your energy, immunity, and overall wellness.
Knowing this helps you make better choices when planning meals or baking.
B Vitamins in Cassava Flour
Cassava flour contains important B-complex vitamins like thiamine B1, riboflavin B2, niacin B3, and pyridoxine B6.
These vitamins help your body turn food into energy, support your nervous system, and contribute to brain function.
Including cassava flour in your diet can support mental clarity and steady energy throughout the day.
Vitamin C Content
This flour is also a source of vitamin C, a powerful antioxidant that protects your cells from damage.
Vitamin C supports collagen production for skin health and strengthens your immune system.
Adding cassava flour to your meals can help maintain healthy skin and immunity naturally.
Calcium and Magnesium
Cassava flour provides minerals like calcium and magnesium, which are vital for strong bones, muscle function, and nerve signaling.
Calcium helps maintain bone density, while magnesium aids energy production and enzyme activity.
Including cassava flour in your diet contributes to maintaining a healthy musculoskeletal system.
Potassium and Iron
Potassium in cassava flour helps maintain fluid balance and supports heart health.
Iron is necessary for producing hemoglobin and carrying oxygen in your blood.
Consuming cassava flour can complement other foods to meet your mineral needs for energy and overall wellness.
Zinc for Immunity
Zinc in cassava flour helps support your immune system and assists with wound healing.
Including cassava flour in meals can be an easy way to get trace minerals that support daily body functions and maintain overall health.
| Nutrient | Amount per 100g | Key Benefits |
|---|---|---|
| Thiamine (B1) | Trace | Converts food into energy, supports nervous system |
| Riboflavin (B2) | Trace | Supports energy metabolism and cellular function |
| Niacin (B3) | Trace | Aids energy production and brain function |
| Pyridoxine (B6) | Trace | Supports neurotransmitter function and metabolism |
| Vitamin C | 15–25 mg | Antioxidant, supports immune system and collagen production |
| Calcium | 15–40 mg | Maintains bone density and supports muscle function |
| Magnesium | 20–40 mg | Aids energy production and enzyme activity |
| Potassium | 200–300 mg | Supports fluid balance, nerve, and heart function |
| Iron | 0.5–1.5 mg | Necessary for hemoglobin and oxygen transport |
| Zinc | Trace | Supports immunity and wound healing |
Fiber Content and Digestive Health
If you want to improve digestion and support gut health, looking at the fiber content in cassava flour can help you make better meal choices.
Knowing how its fiber works can guide you in balancing blood sugar and promoting digestive comfort.
Soluble Fiber in Cassava Flour
Soluble fiber in cassava flour dissolves in water and forms a gel in your digestive system.
This slows digestion and helps you feel full longer, making it easier to manage weight.
It also moderates blood sugar by controlling glucose absorption, which is helpful if you are monitoring sugar levels.
Insoluble Fiber in Cassava Flour
Insoluble fiber adds bulk to your stool and keeps your bowel movements regular.
Moving food through your digestive tract efficiently helps prevent constipation and supports overall gut comfort.
Including cassava flour in your diet can improve digestive consistency naturally.
Fiber and Gut Bacteria
The fiber in cassava flour feeds beneficial gut bacteria, which support your digestive health.
A healthier gut microbiome can improve nutrient absorption, enhance immune function, and promote overall well-being.
Adding cassava flour to meals is an easy way to nurture these helpful bacteria.
Fiber and Blood Sugar Management
Both soluble and insoluble fiber in cassava flour can help regulate blood sugar.
Slower glucose absorption prevents sharp spikes in insulin, which can protect your energy levels and support stable blood sugar, especially if you are managing diabetes or pre-diabetes. More on cassava fiber here.
Long-Term Digestive Benefits
Regularly including cassava flour in your diet can reduce the risk of digestive disorders like irritable bowel syndrome and diverticulitis.
Its fiber supports bowel regularity, gut comfort, and overall digestive efficiency, making it a valuable addition to a health-conscious eating plan.
| Fiber Type | Amount/Effect | Digestive and Health Benefits |
|---|---|---|
| Soluble Fiber | Dissolves in water forming a gel | Slows digestion, increases satiety, moderates blood sugar, helps manage weight |
| Insoluble Fiber | Adds bulk to stool | Promotes regular bowel movements, prevents constipation, supports overall gut comfort |
| Prebiotic Fiber | Feeds gut bacteria | Enhances nutrient absorption, supports immune function, nurtures a healthy gut microbiome |
| Combined Fiber | Both soluble and insoluble | Helps regulate blood sugar, stabilizes energy levels, reduces risk of digestive disorders |
Glycemic Index and Blood Sugar Impact
You can’t understand the cassava nutrition facts without understanding the glycemic index of cassava flour.
The glycemic index helps you manage blood sugar and plan meals effectively.
The glycemic index measures how quickly carbohydrate foods raise glucose levels in your body.
Cassava flour falls in the moderate range, releasing energy steadily but potentially raising blood sugar more than lower GI flours like wheat.
Knowing this allows you to adjust portion sizes and pair cassava flour with protein, fiber, or healthy fats to slow glucose absorption and maintain stable energy.
For individuals with diabetes or insulin resistance, monitoring servings and combining cassava flour with low GI foods can reduce spikes in blood sugar.
Using cassava flour in moderation within balanced meals ensures you benefit from its energy and nutrient content while supporting digestive health, metabolic stability, and overall blood sugar control. See the glycemic index of cassava flour.
Conclusion
Cassava flour nutrition facts reveal why it is a popular gluten-free flour.
It provides carbohydrates for energy, fiber for digestion, and vitamins and minerals that support overall health.
Knowing its macronutrients, fiber content, and glycemic impact allows you to plan balanced meals and pair it with protein or healthy fats.
Understanding its role in blood sugar management, digestive comfort, and nutrient intake helps you make informed choices for baking or cooking.
Including cassava flour in moderation can support a health-conscious diet while offering variety beyond traditional flours.
Paying attention to nutrition ensures that you use cassava flour effectively in gluten-free, paleo, or balanced meal plans.
What is the carbohydrate content of cassava flour per 100 grams?
Cassava flour contains about 80 grams of carbohydrates per 100 grams, mostly from starch, which provides quick energy and supports gut-friendly resistant starch intake.
How much protein does cassava flour provide?
Cassava flour offers roughly 1.4 grams of protein per 100 grams, which is lower than wheat or almond flour and may need supplementation from other sources.
Can cassava flour help manage blood sugar levels?
Yes, its moderate glycemic index and fiber content help regulate blood sugar when paired with protein, fiber, or healthy fats in meals.
What vitamins and minerals are in cassava flour?
Cassava flour contains B-complex vitamins, vitamin C, calcium, magnesium, potassium, iron, and zinc, supporting energy production, immunity, and bone and heart health.
Chimeremeze Emeh is a writer and researcher passionate about Africa’s most transformative root crop—cassava. Through his work at cassavavaluechain.com, he explores the entire cassava industry, from cultivation and processing to its diverse applications in food, health, and industrial use.
He also writes for palmoilpalm.com, where he shares his extensive experience and deep-rooted knowledge of palm oil, covering red palm oil, palm kernel oil, and refined products. His work there reflects his lifelong connection to agriculture and his commitment to promoting sustainable value chains in Africa.
Driven by curiosity and purpose, Chimeremeze aims to shed light on how cassava continues to empower communities, strengthen food systems, and link traditional farming wisdom with modern innovation.