Is Cassava High in Carbohydrates? A Nutritional Breakdown

January 14, 2026 •

3 min read

With a 1-cup serving of raw cassava containing 78 grams of carbohydrates, this tropical root vegetable is undeniably carbohydrate-dense. Cassava, also known as yuca or manioc, is a staple food for millions globally and provides a high energy yield, making it an important dietary component in many countries. This article explores the specifics of cassava's carb content, its nutritional benefits, and how to incorporate it safely into a balanced diet.

Quick Summary

Cassava is a calorie- and carbohydrate-dense root vegetable. The majority of its calories come from complex carbohydrates, including beneficial resistant starch. When properly prepared by peeling and thorough cooking, it offers nutritional benefits like vitamin C, minerals, and dietary fiber. It is important to consume in moderation as part of a balanced diet.

Key Points

Carbohydrate-dense: Cassava is very high in carbohydrates, with a 100-gram cooked portion containing about 40 grams of carbs.
Complex carbohydrates: The majority of the carbs in cassava are complex starches, which provide a sustained release of energy.
Resistant starch content: Cassava is a good source of resistant starch, a type of fiber that can improve digestive health and blood sugar management.
Nutrient-rich (with caveats): In addition to energy, cassava provides vitamin C, copper, and other minerals, but its nutrient profile is less dense than many other vegetables.
High-calorie content: With 191 calories per 100g cooked, it is a calorie-dense food that should be consumed in moderation.
Requires proper preparation: Raw cassava is toxic due to cyanogenic glycosides and must be peeled, soaked, and thoroughly cooked to be safe.
Versatile and gluten-free: Cassava flour and tapioca are gluten-free, making them suitable for celiac disease or gluten sensitivities.

Cassava's Carbohydrate Content: The Full Picture

Yes, cassava is very high in carbohydrates. A 100-gram serving of cooked cassava provides approximately 40 grams of carbohydrates, which accounts for around 84% of its calories. The reason for this high carb density is its composition, which is almost entirely starch. This makes it a significant source of energy, particularly for endurance athletes or individuals with high energy needs.

Unlike simple sugars that cause rapid blood sugar spikes, the carbohydrates in cassava are primarily complex carbohydrates. These complex carbs are broken down more slowly by the body, providing a sustained release of energy. This helps to prevent the quick spikes and crashes in blood sugar levels associated with simple sugars.

The Role of Resistant Starch

A significant portion of cassava's carbohydrate content is a type of carbohydrate called resistant starch. Resistant starch behaves more like soluble fiber in the body, resisting digestion in the small intestine and fermenting in the large intestine. This fermentation process feeds beneficial gut bacteria, promoting digestive health and potentially aiding in the management of blood sugar levels. The amount of resistant starch can even increase when cooked cassava is allowed to cool.

Beyond Carbs: Other Nutritional Components

While carbohydrates are the most prominent macronutrient, cassava also contains other important nutrients. However, it is relatively low in protein and fat compared to grains and pulses. Its nutritional profile also depends heavily on how it is prepared and whether it is consumed as the whole root, flour, or other processed products like tapioca.

Comparison of Carbohydrate Content: Cassava vs. Potatoes

To put cassava's carbohydrate content into perspective, it's useful to compare it with other common starchy root vegetables like potatoes. While both are high in carbs and provide energy, their macronutrient breakdowns differ significantly.


Nutrient (per 100g serving)	Cooked Cassava	Cooked White Potato
Calories	191	90
Carbohydrates	40g	17g
Fiber	2g	2g
Protein	1.5g	2g
Fat	3g	0.1g
Vitamin C	20% DV	~19% DV
Potassium	6% DV	~9% DV

As the table shows, cooked cassava contains significantly more carbohydrates and calories per 100-gram serving than a cooked white potato. This makes cassava a more energy-dense food, which is why it is such an important staple crop in many countries. The higher calorie count in cassava means that portion control is especially important for those mindful of their energy intake.

Potential Health Risks and Safe Preparation

One of the most important considerations when consuming cassava is its potential toxicity if not prepared correctly. Raw cassava contains cyanogenic glycosides, which can release cyanide into the body. Cyanide poisoning can lead to impaired thyroid and nerve function and, in severe cases, be fatal. Proper preparation is crucial to make it safe for consumption. There are two varieties, sweet and bitter, with the bitter variety having higher levels of these compounds.

To prepare cassava safely, follow these steps:

Peel the root thoroughly: The cyanogenic glycosides are concentrated in the peel, so discarding it is the first step.
Soak: Submerging peeled cassava in water for an extended period (48–60 hours) helps to further reduce the content of harmful chemicals.
Cook thoroughly: Boiling, roasting, or baking the cassava for at least 30 minutes is essential to destroy the remaining toxic compounds.
Drain the cooking water: Discarding the water used for boiling is vital, as it can contain leached toxins.

Conclusion: Cassava in a Healthy Diet

Cassava is undoubtedly high in carbohydrates and can be a significant source of energy. Its complex carbs and resistant starch offer digestive benefits, while its high vitamin C content supports immune function and collagen production. However, its high-calorie density means it should be consumed in moderation, especially for those concerned with weight management. The most crucial aspect of consuming cassava is proper preparation to eliminate its inherent toxicity. When prepared correctly and enjoyed as part of a balanced diet rich in other nutrients, cassava can be a beneficial and filling food choice.

For more information on the processing of cassava, you can consult studies and resources such as those available on research portals like PMC.

Frequently Asked Questions

No, cassava is not suitable for a low-carb diet. It is exceptionally high in carbohydrates, and consuming a standard serving would likely exceed daily carbohydrate limits for most low-carb eating plans.

The glycemic index of cassava can vary depending on the variety and preparation method. While some studies show a high GI for certain preparations (e.g., boiled and reheated cassava at 94±11), others suggest a moderate to low GI (e.g., boiled cassava with salt at 46).

Yes, tapioca, which is made from cassava starch, is also very high in carbohydrates. While the processing removes many other nutrients like fiber, it concentrates the carbs, making it a high-calorie food.

People with diabetes should consume cassava in moderation due to its high carbohydrate content and potentially high glycemic index. Its resistant starch content can offer some benefits for blood sugar management, but overall intake should be carefully regulated.

Cassava is more carbohydrate- and calorie-dense than white potatoes. While it offers beneficial resistant starch and is gluten-free, the 'healthier' option depends on individual dietary goals and nutritional needs. Both can be part of a healthy diet in moderation.

Eating raw cassava is dangerous and can be poisonous. It contains cyanogenic glycosides that release cyanide into the body when ingested. Proper cooking is essential to neutralize these harmful compounds.

To potentially reduce the blood sugar impact, you can allow cooked cassava to cool before eating, as this can increase its resistant starch content. Pairing it with protein and other fiber-rich foods can also help slow digestion and moderate the glycemic response.