Cassava, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Starchy and versatile raw cassava (yuca), a root vegetable with a mild, slightly nutty flavor, requiring cooking before consumption.
Per 100g reference serving, Cassava, raw provides 160 kcal of energy, 1.36g protein (3% of calories), 38.1g total carbohydrates (95% of calories, including 1.8g dietary fiber and 1.7g sugars), and 0.28g total fat (2% of calories).
Vitamins Profile in Cassava, raw (Per 100g)
Track how Cassava, raw 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) | 20.6 mg | 22.9% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 0.19 mg | 1.3% DV |
| Vitamin K (Phylloquinone) | 1.9 µg | 1.6% DV |
| Vitamin B1 (Thiamin) | 0.087 mg | 7.2% DV |
| Vitamin B2 (Riboflavin) | 0.048 mg | 3.7% DV |
| Vitamin B3 (Niacin) | 0.854 mg | 5.3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.107 mg | 2.1% DV |
| Vitamin B6 (Pyridoxine) | 0.088 mg | 5.2% DV |
| Total Folate (Vitamin B9) | 27 µg | 6.8% DV |
| Folate (Dietary Folate Equivalents) | 27 µg | 6.8% DV |
| Natural Food Folate | 27 µg | 6.8% DV |
| Choline | 23.7 mg | 4.3% DV |
| Betaine (Trimethylglycine) | 0.4 mg | 0.2% DV |
| Beta-Carotene | 8 µg | 0.2% DV |
Minerals & Electrolytes in Cassava, raw (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) | 0.27 mg | 1.5% DV |
| Calcium (Ca) | 16 mg | 1.2% DV |
| Magnesium (Mg) | 21 mg | 5% DV |
| Potassium (K) | 271 mg | 5.8% DV |
| Zinc (Zn) | 0.34 mg | 3.1% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 27 mg | 2.2% DV |
| Copper (Cu) | 0.1 mg | 11.1% DV |
| Manganese (Mn) | 0.384 mg | 16.7% DV |
| Sodium (Na) | 14 mg | 0.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.017 g | 1.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.032 g | 0.2% DV |
| Monounsaturated Fat (MUFA) | 0.075 g | 0.2% DV |
| Polyunsaturated Fat (PUFA) | 0.048 g | 0.2% DV |
| Saturated Fat (SFA) | 0.074 g | 0.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.039 g | 1.3% DV |
| Isoleucine (BCAA) | 0.027 g | 1.8% DV |
| Valine (BCAA) | 0.035 g | 1.9% DV |
| Lysine | 0.044 g | 2.1% DV |
| Methionine | 0.011 g | 1.1% DV |
| Tryptophan | 0.019 g | 4.7% DV |
| Phenylalanine | 0.026 g | 1.7% DV |
| Threonine | 0.028 g | 2.5% DV |
| Histidine | 0.02 g | 2.5% DV |
| Glycine | 0.028 g | 0.9% DV |
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Frequently Asked Questions
100 grams of Cassava, raw contains 160 calories (kcal), 1.36g of protein, 38.1g of carbohydrates (1.8g fiber, 1.7g total sugars), and 0.28g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cassava, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -4.78 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Cassava, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cassava, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.