Calories in baked cassava: 155 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.16 gFat

0.56 gProtein

32.1 gCarbohydrate

1.4 gFibre

49 gWater

0.16 gFat
0.56 gProtein
32.1 gCarbohydrate
1.4 gFibre
49 gWater

Above average for vegetables

Cassava is 155 kcal per 100 g. The 240 vegetables in this database average 59.9.

Cassava155

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion1.3 g

Salt, per portion0.01 g

Vitamins and minerals in cassava

Two of the 16 reach the “source of” level, vitamin C first; none reaches “high in”.

17 %

Vitamin C

13.6 mg in an 80 g portion

91st of 216 vegetables

Vitamin C contributes to the normal function of the immune system, to the reduction of tiredness and fatigue, and to normal collagen formation.

Potassium280 mg14 %

Manganese0.16 mg8 %

Copper0.07 mg7.2 %

Zinc0.56 mg5.6 %

Magnesium20.8 mg5.5 %

Only a trace

Vitamin A

None recorded

Vitamin D
Vitamin B12

Show all 16 with amounts

Vitamin C13.6 mg, 17 %

Potassium280 mg, 14 %

Manganese0.16 mg, 8 %

Copper0.07 mg, 7.2 %

Zinc0.56 mg, 5.6 %

Magnesium20.8 mg, 5.5 %

Folate0.0088 mg, 4.4 %

Phosphorus28.8 mg, 4.1 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Iron0.4 mg, 2.9 %

Niacin (vitamin B3)0.32 mg, 2 %

Calcium15.2 mg, 1.9 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Chloride7.2 mg, 0.9 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What cassava doesn’t give you. And where to find it.

No recorded vitamin D, vitamin A or vitamin B12.

Vitamin D

0mgin cassava

Find it inBloater, grilled500 % per 100 g

Vitamin A

Tracein cassava

Find it inLiver, calf, fried3152 % per 100 g

Vitamin B12

0mgin cassava

Find it inLiver, ox, raw4400 % per 100 g

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0.075 mgSelenium, 136 %

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Cassava against other vegetables

Per 100 g, cassava has the most vitamin C of the 6 here, ahead of tannia (raw).

17mg

16mg

12mg

8mg

7mg

5mg

Cassava, bakedthis page

Tannia, raw−1 mg

Asparagus, raw−5 mg

Sweetcorn, kernels, raw−9 mg

Taro, boiled−10 mg

Sweet potato, wedges, baked−12 mg

All values per 100 g, from the same dataset. Differences are against cassava.

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Questions about cassava

What the numbers say to the questions people actually search.

How many calories are in a portion of cassava?

A typical portion (80 g, one of your five a day) gives 124 kcal. Per 100 g the figure is 155 kcal.

Is cassava a source of vitamin C?

It is a source of vitamin C: 17 mg per 100 g, 21 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Does baking change the thiamin in cassava?

Yes. Per 100 g, thiamin goes from 0.02 mg raw to 0.04 mg baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does cassava have most of?

By share of the daily reference intake: vitamin C (17 mg, 21 %), potassium (350 mg, 18 %) and manganese (0.2 mg, 10 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-209, Cassava, baked, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Cassava). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.