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The cassava nutritional information extends to the leaves, stem and root

Cassava Nutritional Information

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Discover the cassava nutritional information, including macro and micronutrients made up of carbohydrates, fiber, protein, vitamins, and minerals.

Cassava roots, leaves, and stems are rich sources of carbohydrates, vitamins, minerals, and proteins both for human and animal consumption.

The cassava tuber contains resistant starch, which supports gut health and improves metabolic health.

Cassava stem is also a good source of vitamin C, copper, and other essential nutrients, making it a nutritious addition to various diets.

In this article, we will discuss the nutritional information of cassava roots, leaves, and stems for human and animal consumption.

Related: How to Process Cassava into Garri

Key Takeaways

  • Cassava is a nutrient-dense root vegetable rich in carbohydrates, fiber, vitamins, and minerals essential for overall health and well-being.
  • Cassava root contains resistant starch that promotes gut health and metabolic health, along with being a good source of vitamin C and copper.
  • Cassava leaves and stems are also packed with protein, vitamins, and minerals, making them valuable additions to both human and animal diets.
  • Proper preparation and variety in diet are important considerations when including cassava as a primary staple to ensure balanced nutrition and avoid potential deficiencies.

Related: Cassava Foods Around the World

Cassava Nutritional Information

Macronutritional Information of The Cassava Root

Cassava tubers and their nutritional facts

We explain the nutritional information of cassava root according to its macro and micronutrients.

Carbohydrates    38.1 g

Sugars                 1.7 g

Dietary fiber        1.8 g

Fat                       0.3 g

Protein                 1.4 g

Fiber                    1.8 g

1. Carbohydrates

Cassava root is rich in carbohydrates, which make up the majority of its caloric content.

The root of cassava is one of the most carbohydrate-dense foods available, with around 38 grams of carbohydrates per 100-gram serving.

These carbohydrates come in the form of starch, which is the primary source of energy for the body and is good for obese and overweight people.

Here are some key carbohydrate-related facts about cassava:

Type of Carbohydrates in Cassava

Starch: The main type of carbohydrate in cassava is starch, which accounts for the majority of its carbohydrate content. Starch is a complex carbohydrate that is broken down into glucose in the body to provide energy.

Glycemic index: The glycemic index (GI) of cassava root can vary depending on how it is prepared. Foods with a high GI are rapidly digested and cause a rapid spike in blood sugar levels. Cassava has a moderate to high GI, making it important for people with diabetes to monitor their portion sizes.

Resistant starch: Cassava root contains a significant amount of resistant starch, which is a type of starch that resists digestion in the small intestine and acts like dietary fiber. Resistant starch has various health benefits, including promoting gut health and reducing blood sugar levels.

2. Protein

Despite its high carbohydrate content, the cassava root is relatively low in protein, with only around 1.4 grams per 100-gram serving.

This makes cassava root an incomplete source of protein, meaning that it does not contain all of the essential amino acids that are needed for optimal health.

To ensure that you are getting enough protein in your diet, it is important to consume other sources of protein along with cassava tuber.

3. Fiber

Cassava root is a good source of dietary fiber, with around 1.8 grams per 100-gram serving.

Fiber is important for digestive health and can help to prevent constipation and promote regular bowel movements.

Including cassava in your diet can help you meet your daily fiber needs and keep your digestive system healthy.

Related: Cassava Names Around the World

Micronutrition Information of the Cassava Root

1. Vitamins

Vitamins              Quantity     %DV†

Thiamine (B1)     0.087 mg   7%

Riboflavin (B2)    0.048 mg   4%

Niacin (B3)           0.854 mg   5%

Vitamin B6           0.088 mg   5%

Folate (B9)           27 μg          7%

Vitamin C             20.6 mg     23%

Cassava is a good source of several vitamins, including vitamin C, vitamin B6, and folate which is good for fetal development.

Vitamin C is an antioxidant that can help boost the immune system and protect the body against damage from free radicals.

Vitamin B6 is important for brain function and the production of neurotransmitters, while folate is essential for cell division and DNA synthesis.

2. Minerals

Minerals              Quantity     %DV†

Calcium               16 mg        1%

Iron                       0.27 mg     2%

Magnesium         21 mg        5%

Phosphorus        27 mg        2%

Potassium           271 mg      9%

Cassava is also a good source of minerals, including potassium, magnesium, and manganese.

Potassium is important for maintaining healthy blood pressure and heart function, while magnesium is essential for bone health and muscle function.

Manganese is an antioxidant that can help to protect the body against damage from free radicals.

Other Constituents     

Water                   60 g

Energy/calorie = 670 kJ (160 kcal)

Related: The Basics of the Cassava Value Chain

Nutritional Information of the Cassava Leaves

The cassava leaves and their nutritional contents

Cassava leaves hardly gets the attention of people but it is packed with impressive nutritional value.

Cassava leaves are an excellent source of several essential vitamins and minerals:

Protein: Cassava leaves contain a significant amount of protein, with some studies reporting up to 38% protein content on a dry weight basis.

This makes them a valuable protein source, especially in regions where animal-based proteins may be limited.

Vitamins: Cassava leaves are rich in vitamins A, B1, B2, B6, C, and K. The high vitamin A content, in the form of beta-carotene, is particularly noteworthy and can help meet the body’s vitamin A requirements.

Minerals: Cassava leaves are a good source of minerals such as calcium, iron, magnesium, phosphorus, and zinc. These minerals play crucial roles in bone health, immune function, and overall well-being.

Fiber: The leaves are also high in dietary fiber, which is important for digestive health and can help promote feelings of fullness.

Related: Is Manioc Good for You?

Nutritional Information of Cassava Stems

Cassava stems and their nutritional facts

While the roots and leaves often steal the spotlight, the stems of the cassava plant also offer impressive nutritional benefits:

Protein: Similar to the leaves, cassava stems contain a significant amount of protein, making them a valuable addition to the diet especially in animal feed.

Vitamins and Minerals: Cassava stems are a source of various vitamins and minerals, including vitamins A, B, and C, as well as calcium, iron, and phosphorus.

Antioxidants: Cassava stems have been found to possess antioxidant properties, which can help protect cells from oxidative damage.

Related: Is Cassava Good for High Blood Pressure?

FAQs

What are the key nutrients found in cassava?

Cassava is a rich source of macro and micronutrients including carbohydrates, vitamins C and B6, potassium, magnesium, and fiber, making it a nutritious staple food globally.

How does cassava compare to other root vegetables in terms of nutritional value?

Cassava has a similar nutritional profile to potatoes but contains more calories and less fiber. It is also higher in vitamins C and B6 compared to sweet potatoes.

Are there any potential health benefits associated with consuming cassava?

Cassava contains resistant starch, which supports gut health and blood sugar management. It is also a good source of vitamin C, which enhances immunity and collagen production.

Cassava has a low protein content, so individuals relying on it as a primary dietary staple may need to consume additional protein or supplements to avoid malnutrition. Proper preparation is also crucial to avoid cyanide poisoning.

Final Words from Cassava Pathway

The cassava nutritional information cannot be overflogged in the root, stem, and leaves both for human and animal consumption.

It is rich in carbohydrates, fiber, vitamins, and minerals, making it a great source of energy and essential nutrients.

By including cassava in your diet, you can enjoy its many health benefits and support overall well-being.

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