Raw Cassava or Manioc
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 78.4 g | 29% |
| Net Carbohydrates | 74.7 g | 30% |
| Sugars | 3.5 g | 10% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 3.71 g | 13% |
| Protein | 2.8 g | 6% |
| Total Fat | 0.58 g | 1% |
| Saturated Fat | 0.15 g | 1% |
| Monounsaturated Fat | 0.15 g | - |
| Polyunsaturated Fat | 0.1 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 1.37 mcg | 0% |
| Vitamin C | 42.44 mg | 47% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 28.84 mg | 1% |
| Potassium | 558.26 mg | 12% |
| Calcium | 32.96 mg | 3% |
| Magnesium | 43.26 mg | 10% |
| Iron | 0.56 mg | 3% |
| Zinc | 0.7 mg | 6% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0.2%
Vitamin C
47%
Vitamin D
0%
Vitamin E
3%
Vitamin K
3%
Vitamin B1
15%
Vitamin B2
8%
Vitamin B3
11%
Vitamin B5
4%
Vitamin B6
11%
Vitamin B7
-
Vitamin B9
14%
Vitamin B12
0%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
3%
Iron
3%
Magnesium
10%
Phosphorus
4%
Potassium
12%
Sodium
1%
Zinc
6%
Copper
23%
Manganese
34%
Selenium
3%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
3%
Isoleucine
4%
Valine
4%
Lysine
3%
Tryptophan
11%
Threonine
4%
Phenylalanine
5%
Methionine
3%
Histidine
4%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 330 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
49 min
Jogging
42 min
Cycling
43 min
Walking
1 h 18 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Cassava is a versatile root vegetable and staple food that provides an essential and affordable energy source, rich in carbohydrates, vitamin C, thiamine, riboflavin, and niacin. However, raw cassava naturally contains toxic cyanide compounds and linamarin, which necessitate proper processing, including peeling, soaking, and cooking, to prevent severe health complications such as acute cyanide toxicity, lactic acidosis, myocardial dysfunction, and neurological symptoms, as clinical evidence demonstrates, particularly in vulnerable populations like young children.
1. Acute Cyanide Toxicity in a Toddler Following Ingestion of Homemade Cassava Chips
Source: SpringerLink, 2025
Summary: Inadequately processed homemade cassava chips can cause acute cyanide toxicity, leading to severe health complications such as non-bilious vomiting, drowsiness, lactic acidosis, myocardial dysfunction, and neurological symptoms, particularly in children.
Read More: https://link.springer.com/article/10.1007/s12098-025-05746-w
2. The Health Benefits of Tapioca
Source: WebMD
Summary: Raw cassava root naturally contains toxic cyanide compounds, necessitating proper processing to prevent adverse health effects.
Read More: https://www.webmd.com/diet/tapioca-health-benefits-nutrition-uses
3. What Is Tapioca and What Is It Good for?
Source: Healthline, 2016
Summary: Improperly processed cassava products contain linamarin, a toxic compound that can lead to poisoning if consumed.
Read More: https://www.healthline.com/nutrition/tapioca
4. Cassava: Nutrition, Benefits, Toxicity, and Uses
Source: Medical News Today, 2018
Summary: Cassava is a versatile root vegetable and staple food that provides an essential and affordable energy source, rich in carbohydrates, vitamin C, thiamine, riboflavin, and niacin.
