Casabe, cassava bread: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A thin, crispy, unleavened flatbread made from grated yuca, traditionally toasted over an open fire. It's a gluten-free staple with a neutral flavor. --- RECIPE --- Servings: 6-8 Prep Time: 30 minutes Ingredients: - 2 lbs fresh yuca (cassava) roots - 1 tsp salt (optional) Instructions: 1. Peel and grate the yuca roots finely. Place the grated yuca in a cheesecloth or clean kitchen towel and squeeze out as much liquid as possible. This removes the toxic hydrocyanic acid. 2. Spread the dry, grated yuca evenly into a thin, round layer on a hot, dry griddle or comal. You can sprinkle with a little salt if desired. 3. Cook over medium heat for 5-7 minutes per side, or until the casabe is dry, firm, and slightly golden with crispy edges. It should be brittle when cooled. 4. Remove from heat and let cool completely before breaking into pieces or serving whole.
Per 100g reference serving, Casabe, cassava bread provides 299 kcal of energy, 2.54g protein (3% of calories), 71.2g total carbohydrates (95% of calories, including 3.4g dietary fiber and 3.18g sugars), and 0.52g total fat (2% of calories).
Vitamins Profile in Casabe, cassava bread (Per 100g)
Track how Casabe, cassava bread contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 28.9 mg | 32.1% DV |
| Vitamin A (RAE) | 2 µg | 0.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.36 mg | 2.4% DV |
| Vitamin K (Phylloquinone) | 3.6 µg | 3% DV |
| Vitamin B1 (Thiamin) | 0.147 mg | 12.2% DV |
| Vitamin B2 (Riboflavin) | 0.085 mg | 6.5% DV |
| Vitamin B3 (Niacin) | 1.52 mg | 9.5% DV |
| Vitamin B6 (Pyridoxine) | 0.156 mg | 9.2% DV |
| Total Folate (Vitamin B9) | 40 µg | 10% DV |
| Folate (Dietary Folate Equivalents) | 40 µg | 10% DV |
| Natural Food Folate | 40 µg | 10% DV |
| Choline | 44.3 mg | 8.1% DV |
| Beta-Carotene | 14 µg | 0.4% DV |
Minerals & Electrolytes in Casabe, cassava bread (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.5 mg | 2.8% DV |
| Calcium (Ca) | 31 mg | 2.4% DV |
| Magnesium (Mg) | 39 mg | 9.3% DV |
| Potassium (K) | 507 mg | 10.8% DV |
| Zinc (Zn) | 0.64 mg | 5.8% DV |
| Selenium (Se) | 1.3 µg | 2.4% DV |
| Phosphorus (P) | 51 mg | 4.1% DV |
| Copper (Cu) | 0.187 mg | 20.8% DV |
| Sodium (Na) | 1185 mg | 51.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.032 g | 2% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.06 g | 0.4% DV |
| Monounsaturated Fat (MUFA) | 0.14 g | 0.5% DV |
| Polyunsaturated Fat (PUFA) | 0.09 g | 0.4% DV |
| Saturated Fat (SFA) | 0.138 g | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Casabe, cassava bread contains 299 calories (kcal), 2.54g of protein, 71.2g of carbohydrates (3.4g fiber, 3.18g total sugars), and 0.52g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Casabe, cassava bread has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -8.93 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Casabe, cassava bread: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Casabe, cassava bread by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.