Vegetables • Deep Nutrition Analytics
Flour, cassava
Flour, cassava is a vegetables providing 357 kcal per 100g serving, primarily fueled by carbohydrates (87.3g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 22% DV of Iron (3.99 mg) per 100g. Accounting for 82.5g of net carbs alongside 0.9g of protein, it delivers transparent macronutrient control for targeted diets.
- Protein
- 0.9 g
- Carbohydrates
- 87.3 g
- Fat
- 0.5 g
- Fiber
- 4.8 g
Produce Profile: Hydration & Micronutrients
Flour, cassava provides natural botanical nutrition with 357 calories per 100g. Providing 4.8g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Iron Rich
Provides 4 mg of dietary iron (22% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
MicroNutritious Analyzed
Complete USDA FoodData Central laboratory analysis confirms a reliable energy baseline of 357 kcal per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.4 g |
| Total lipid (fat) | 0.5 g |
| Total dietary fiber (AOAC 2011.25) | 7.7 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 6.3 g |
| Fiber, total dietary | 4.8 g |
| Energy (Atwater General Factors) | 357 kcal |
| Protein | 0.9 g |
| Carbohydrate, by difference | 87.3 g |
| Energy (Atwater Specific Factors) | 359 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Iron | 4 mg |
| Manganese | 0.4 mg |
| Copper | 0.1 mg |
| Magnesium | 33.6 mg |
| Calcium | 74.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4 mg |
| Magnesium, Mg | 33.6 mg |
| Phosphorus, P | 39.2 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 13.1 mg |
| Zinc, Zn | 0.4 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 74.6 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Molybdenum, Mo | 2.5 µg |
| Niacin | 0.6 mg |
| Biotin | 0.5 µg |
| Water | 10.6 g |
| Nitrogen | 0.2 g |
| Ash | 0.7 g |
| Starch | 79.7 g |
Serving calculator
Common serving sizes
- Serving30 g
Compare Flour, cassava with Category Peers
Potatoes, mashed, dehydrated, flakes without milk, dry form vs Flour, cassava
Compared to Potatoes, mashed, dehydrated, flakes without milk, dry form, Flour, cassava has 100% less Vitamin C and 1% higher calories per 100g.
Flour, potato vs Flour, cassava
Compared to Flour, potato, Flour, cassava has 11% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Flour, cassava?
A standard 100-gram serving of Flour, cassava contains 357 calories (1494 kJ), alongside 0.9g of protein, 87.3g of carbohydrates, and 0.5g of fat.
In common serving sizes:- 30g: ~107 kcal
Is Flour, cassava suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 82.5g of net carbs per 100g (87.3g total carbs minus 4.8g fiber), consuming Flour, cassava will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Flour, cassava?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Flour, cassava are:
- Iron: 3.99 mg (22% of your daily value)
- Manganese: 0.395 mg (17% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2512377).