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Boiled cassava Calories
Starchy root, boiled
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled cassava (120 g) has 134 calories. That works out to 112 calories per 100 g. It contains 33.4 g of carbs, 1.7 g of protein, 0.4 g of fat and 2.2 g of fiber. Its 20.4 mg of Vitamin C covers 23% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Boiled cassava Nutrition Facts
Selected: 1 piece (medium) · 120 g
134
KCAL / 120G
Carbs
33.4g
· 12% DV
Protein
1.7g
· 3% DV
Fat
0.4g
· 1% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 5% · Fat 2%
Boiled cassava nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 134 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 17 mg | 1% |
| Total carbohydrate | 33.4 g | 12% |
| Fiber | 2.2 g | 8% |
| Protein | 1.7 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Boiled cassava?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 134 kcal |
| 1 ounce (whole) | 28 g | 31 kcal |
| 1 piece (small) | 60 g | 67 kcal |
| 100 g | 100 g | 112 kcal |
| 1 cup (chopped) | 140 g | 157 kcal |
| 1 serving (medium) | 150 g | 168 kcal |
| 1 piece (large) | 180 g | 202 kcal |
| 1 serving (large) | 250 g | 280 kcal |
Calculated from 112 calories per 100 g.
Frequently Asked Questions About Boiled cassava
How do you cook boiled cassava?
Peel the cassava, cut it into pieces, and boil it in water until completely tender. Remove any tough central strand, drain the cooking water, and serve the root only once it is fully cooked.
Is boiled cassava safe to eat?
Yes, when it has been properly peeled and thoroughly cooked. Raw or undercooked cassava can contain cyanide-forming compounds, so boil it until tender and discard the cooking water rather than using it in a sauce.
What does boiled cassava taste like?
Boiled cassava has a mild, slightly sweet flavor and a firm, starchy texture. It is often compared with potato, but it can feel denser and more fibrous, especially if the central strand has not been removed.
Is yuca the same as yucca?
No. Yuca is another name for cassava, the edible starchy root used to make boiled cassava. Yucca, spelled with two c’s, refers to a different group of ornamental plants and is not the same food.
Why does boiled cassava have a tough string in the middle?
Cassava has a central fibrous core that can stay tough even after the surrounding root is cooked. Split the root lengthwise and remove the core before serving, or pull it out after boiling if it comes away easily.
How can you tell when boiled cassava is done?
Boiled cassava is done when a fork slides easily into the pieces and the flesh is soft throughout. If the center still feels firm or chalky, continue cooking; do not serve cassava that is still undercooked.
Can you eat boiled cassava cold?
Yes, fully cooked boiled cassava can be eaten cold, for example in a salad or as part of a chilled meal. Refrigerate leftovers promptly in a covered container, and do not leave them sitting out for an extended time.
How long does boiled cassava last in the fridge?
Boiled cassava keeps for about 3–4 days in the refrigerator when cooled promptly and stored in a covered container. Discard it if it develops an off smell, mold, or a slippery texture.
Can you freeze boiled cassava?
Yes. Cool the cooked pieces, pack them airtight, and freeze them. Thawed cassava may be softer or more crumbly than freshly boiled cassava, so it works especially well in mashed dishes, soups, and stews.
What goes well with boiled cassava?
Boiled cassava pairs well with garlic, herbs, citrus, or a savory sauce, and it can be served alongside beans, vegetables, fish, or meat. Its mild flavor makes it a useful starchy side in many cuisines.
Boiled cassava Vitamins & Minerals
Vitamins
Vitamin C
20.4mg · 23% DV
B1
0.11mg · 9% DV
Folate
32.4µg · 8% DV
B3
1.02mg · 6% DV
Minerals
Manganese
0.46mg · 20% DV
Copper
0.12mg · 13% DV
Potassium ⭐
325mg · 10% DV
Magnesium
25mg · 6% DV
Sodium
17mg · 1% DV
Boiled cassava Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled cassava
To burn the 134 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Boiled cassava?
Boiled cassava is made from the starchy root of the cassava plant, which originated in South America and is now a staple across parts of Africa, the Caribbean and Latin America. The root is peeled and boiled until tender; it is often called yuca or manioc in different regions.
Its flavor is mild, with a dense, soft texture that is starchier than potato. Depending on local tradition, it may be served alongside stews, fish or grilled meat, or dressed with oil, citrus and herbs. Boiled cassava is mainly a source of carbohydrate, with little fat and modest amounts of protein and fibre. Pair it with vegetables and a protein-rich food for a more balanced meal, and make sure it is peeled and thoroughly cooked before serving.
How Nutritious Is Boiled cassava?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Boiled cassava Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Boiled cassava Contain Allergens?
No known major allergens
Which Diets Is Boiled cassava Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Boiled cassava Fat Profile
SATURATED
0.1g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.