Calories in boiled cassava: 130 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

0.4 gProtein

26.8 gCarbohydrate

1.1 gFibre

54.2 gWater

0.16 gFat
0.4 gProtein
26.8 gCarbohydrate
1.1 gFibre
54.2 gWater

Above average for vegetables

Cassava is 130 kcal per 100 g. The 240 vegetables in this database average 59.9.

Cassava130

Vegetables average59.9

Low in sugar, almost no salt

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

Sugars, per portion1.1 g

Salt, per portion0.01 g

Vitamins and minerals in cassava

One of the 17 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.

Potassium208 mg10 %

Manganese0.16 mg8 %

Copper0.07 mg7.2 %

Phosphorus31.2 mg4.5 %

Folate0.0088 mg4.4 %

None recorded

Vitamin A
Vitamin D
Vitamin B12

Show all 17 with amounts

Vitamin C13.6 mg, 17 %

Potassium208 mg, 10 %

Manganese0.16 mg, 8 %

Copper0.07 mg, 7.2 %

Phosphorus31.2 mg, 4.5 %

Folate0.0088 mg, 4.4 %

Magnesium14.4 mg, 3.8 %

Thiamin (vitamin B1)0.03 mg, 2.9 %

Iron0.4 mg, 2.9 %

Zinc0.24 mg, 2.4 %

Niacin (vitamin B3)0.32 mg, 2 %

Calcium13.6 mg, 1.7 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Chloride6.4 mg, 0.8 %

Vitamin Anone recorded

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”.

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

No recorded vitamin D or vitamin A, and only 3 % of the zinc reference intake per 100 g.

Vitamin D

0mgin cassava

Find it inBloater, grilled500 % per 100 g

Zinc

3%in cassava, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin A

0mgin cassava

Find it inLiver, calf, fried3152 % per 100 g

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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, cabbage (average, boiled) has the most vitamin C in this comparison, followed by cauliflower (boiled).

32mg

30mg

26mg

22mg

17mg

11mg

Cabbage, average, boiled+15 mg

Cauliflower, boiled+13 mg

Spinach, mature, raw+9 mg

Peas, frozen, raw+5 mg

Cassava, boiled in unsalted waterthis page

Tomatoes, canned, whole contents−6 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 104 kcal. Per 100 g the figure is 130 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 boiling change the thiamin in cassava?

Yes. Per 100 g, thiamin goes from 0.02 mg raw to 0.04 mg boiled. 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 (260 mg, 13 %) 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 13-210, Cassava, boiled in unsalted water, 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.