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Raw cassava Calories
Source of vitamin C and potassium; must not be eaten raw
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Raw cassava (150 g) has 240 calories. That works out to 160 calories per 100 g. It contains 57.1 g of carbs, 2 g of protein, 0.4 g of fat and 2.7 g of fiber. Its 30.9 mg of Vitamin C covers 34% of the Daily Value. Its glycemic index is 94 (high), so it raises blood sugar quickly.
Raw cassava Nutrition Facts
Selected: 1 piece (medium) · 150 g
240
KCAL / 150G
Carbs
57.1g
· 21% DV
Protein
2g
· 4% DV
Fat
0.4g
· 1% DV
Fiber
2.7g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 95% · Protein 3% · Fat 2%
Raw cassava nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 240 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 21 mg | 1% |
| Total carbohydrate | 57.1 g | 21% |
| Fiber | 2.7 g | 10% |
| Protein | 2 g | 4% |
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 Raw cassava?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 240 kcal |
| 0.25 piece (quarter) | 65 g | 104 kcal |
| 1 piece (small) | 75 g | 120 kcal |
| ½ cup (diced) | 75 g | 120 kcal |
| 100 g | 100 g | 160 kcal |
| ½ piece (half) | 125 g | 200 kcal |
| 1 cup (diced) | 150 g | 240 kcal |
| 1 serving (large) | 200 g | 320 kcal |
| 1 piece (large) | 250 g | 400 kcal |
| 1 piece (whole) | 500 g | 800 kcal |
Calculated from 160 calories per 100 g.
Frequently Asked Questions About Raw cassava
Can you eat raw cassava?
No, raw cassava should not be eaten. It contains compounds that can release cyanide, so cassava needs appropriate processing and thorough cooking before it is safe to eat.
Is raw cassava poisonous?
Raw cassava can be poisonous because it contains cyanogenic compounds, including linamarin. The amount varies by variety, and bitter cassava can be especially dangerous if it is not properly processed.
How do you remove cyanide from cassava?
There is no quick rinse that makes raw cassava safe. Proper methods vary by variety and may involve peeling, grating, soaking or fermenting, followed by thorough cooking; bitter cassava needs particular care.
How do you peel raw cassava?
Cut off both ends, make a lengthwise slit through the thick brown outer peel, then lift it away along with the thin layer underneath. Remove any remaining peel before processing and cooking the cassava thoroughly.
How long should you boil cassava?
Boil peeled cassava pieces until they are completely tender, then discard the cooking water. Tenderness alone does not make every bitter variety safe, so use the appropriate processing method for the cassava you have.
What happens if you eat raw cassava?
Eating raw cassava may cause cyanide poisoning, with symptoms such as nausea, vomiting, dizziness, weakness or trouble breathing. Seek urgent medical or poison-control advice after eating it, especially if any symptoms develop.
What is the difference between bitter and sweet cassava?
Bitter cassava generally contains more cyanogenic compounds and requires more careful processing than sweet cassava. You cannot reliably judge safety by appearance, so do not taste an unidentified variety or skip its preparation steps.
How should you store raw cassava?
Store whole raw cassava in a cool, dry, well-ventilated place and use it promptly, since it can spoil quickly after harvest. Refrigeration may cause deterioration; peel and process cut cassava without leaving it sitting out.
Can you freeze raw cassava?
Yes, you can freeze cassava after peeling and cutting it into pieces. Seal it in an airtight container, then cook it thoroughly when needed; freezing does not remove its cyanogenic compounds or make it safe to eat raw.
Is cassava the same as tapioca?
No. Cassava is a root, while tapioca is starch extracted from cassava. Tapioca products are made from processed starch, but raw cassava root still needs safe preparation and thorough cooking.
Raw cassava Vitamins & Minerals
Vitamins
Vitamin C
30.9mg · 34% DV
B1
0.13mg · 11% DV
Folate
40.5µg · 10% DV
B3
1.28mg · 8% DV
Minerals
Manganese
0.58mg · 25% DV
Copper
0.15mg · 17% DV
Potassium ⭐
407mg · 12% DV
Magnesium
32mg · 8% DV
Sodium
21mg · 1% DV
Raw cassava Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw cassava
To burn the 240 calories in 1 piece (medium) (150 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 Raw cassava?
Raw cassava is the uncooked root of the cassava plant, a starchy staple native to South America and now grown across many tropical regions. It is used in dishes and ingredients such as flour, breads and cooked root preparations, but “raw” is important here: cassava should not be eaten uncooked.
Once properly peeled and cooked, the root becomes soft and fairly dense, with a mild, starchy flavour often compared with potato. It is mainly a source of carbohydrate, with little fat or protein. Peel it and cook it thoroughly before serving; boiling, baking or frying are common approaches. If you are trying it for the first time, serve a modest cooked portion alongside vegetables, beans or a protein-rich dish.
How Nutritious Is Raw 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 Raw cassava Processed?
NOVA 1
Unprocessed
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 Raw cassava Contain Allergens?
No known major allergens
Which Diets Is Raw cassava Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Raw cassava Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.11g
POLYUNSATURATED
0.07g
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Nutrition data compiled from USDA FoodData Central and scientific sources.