Cassava has a low glycemic index of 46 (typical range 40 to 52). A serving of 1 cup (206 g) has a glycemic load of 34, which is high. Per 100 g it provides 160 calories, 1.4 g protein, 38.1 g carbohydrate (1.8 g fiber, 1.7 g sugars) and 0.3 g fat.
Serving used for glycemic load: 1 cup (206 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 160 kcal | 330 kcal |
| Protein | 1.4 g | 2.8 g |
| Carbohydrate | 38.1 g | 78.4 g |
| Fiber | 1.8 g | 3.7 g |
| Sugars | 1.7 g | 3.5 g |
| Fat | 0.3 g | 0.6 g |
| Saturated fat | 0.1 g | 0.1 g |
| Sodium | 14 mg | 29 mg |
| Potassium | 271 mg | 558 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Russet Potato | 82 | 27 |
| Potato | 78 | 26 |
| Boiled Potato | 78 | 24 |
| Mashed Potato | 85 | 22 |
| Red Potato | 72 | 22 |
Cassava has a glycemic index of 46, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (206 g) serving is 34, which is high.
Glycemic load is the better guide, because it accounts for portion size. A serving of cassava has a glycemic load of 34 (high). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Cassava has 160 calories per 100 g, and about 330 calories in a 1 cup (206 g) serving.
Cassava is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Cassava, raw” (FDC 169985). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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