Cooked Cassava
Cooked cassava is a starchy root vegetable, providing 112 kcal per 100g serving. When considering the Calories in Cooked Cassava, it offers a significant source of carbohydrates at 26.7g, with minimal fat (0.2g) and a modest 1g of protein. How many calories in Cooked Cassava makes it an energy-dense food, also contributing 1.5g of dietary fiber and 14mg of sodium per 100g.
Nutrition facts (per 100 g)
| Nutrient | Amount |
|---|---|
| Calories | 112 kcal |
| Protein | 1 g |
| Carbohydrates | 26.7 g |
| Fat | 0.2 g |
| Fiber | 1.5 g |
| Sodium | 14 mg |
| Cholesterol | 0 mg |
Vitamins and minerals
Beyond its macronutrient profile, cooked cassava is a source of several important micronutrients that contribute to overall health. It is notably rich in Vitamin C, an antioxidant crucial for immune function, skin health, and collagen synthesis. While specific values can vary, cassava generally provides a decent amount of this essential vitamin.
Furthermore, cooked cassava contains several B vitamins, including folate, thiamine, and riboflavin. These vitamins play vital roles in energy metabolism, nerve function, and red blood cell formation. Folate, in particular, is important for cell division and growth, making cassava a beneficial addition to a balanced diet.
Minerals found in cooked cassava include potassium, magnesium, and calcium. Potassium is essential for maintaining fluid balance and blood pressure, while magnesium supports muscle and nerve function, blood sugar control, and bone health. Calcium is well-known for its role in bone strength. The dietary fiber content of 1.5g per 100g also aids in digestive health and satiety.
Diet impact
Cooked cassava can be a valuable component in various dietary approaches. For individuals focused on hypertrophy, its high carbohydrate content (26.7g per 100g) provides readily available energy for intense workouts and helps replenish glycogen stores, crucial for muscle recovery and growth. While not a primary protein source, it can be paired with lean proteins to create a balanced meal. The Calories in Cooked Cassava make it an effective energy booster for athletes and those with high energy demands.
In terms of weight management, the fiber content (1.5g per 100g) in cooked cassava contributes to satiety, helping to reduce overall calorie intake by keeping you feeling full longer. However, due to its energy density, portion control is key for weight loss diets. It fits well into vegan diets as a plant-based carbohydrate source. For low-carb or ketogenic diets, cooked cassava is generally not suitable due to its high carbohydrate count. Its natural sweetness and starchy texture make it a versatile ingredient for gluten-free diets.
Preparation variations
The caloric and nutritional value of cassava can significantly change based on its preparation method. Raw cassava is toxic due to cyanogenic glycosides and must always be cooked thoroughly before consumption. Boiling or steaming, which are common methods, typically retain most of the nutrients while making it safe to eat. A 100g serving of boiled cassava, as detailed, provides 112 kcal, 26.7g carbs, and 0.2g fat.
When cassava is fried, such as in the form of chips or fries, its caloric and fat content dramatically increases due to the absorption of cooking oil. For instance, 100g of fried cassava could easily exceed 200-300 kcal and contain 10-20g or more of fat, depending on the oil used and frying duration. Baking or roasting cassava, similar to potatoes, can be a healthier alternative to frying, as it uses less added fat, keeping the calorie count closer to that of boiled cassava, though slightly higher if oil is brushed on. Grilling also offers a similar profile to baking, often with minimal added fats, making it a good option for preserving its nutritional integrity while adding flavor.
Frequently asked questions
Does Cooked Cassava make you fat?
No, cooked cassava itself does not inherently make you fat. A 100g serving contains 112 kcal, which is a moderate amount. Like any food, consuming it in excess of your daily caloric needs can lead to weight gain. However, when consumed within a balanced diet and appropriate portion sizes, it does not contribute to weight gain.
Can you eat Cooked Cassava at night?
Yes, you can eat cooked cassava at night. It is a good source of complex carbohydrates, which can provide sustained energy and help promote feelings of fullness. Its fiber content (1.5g per 100g) can also aid digestion. For optimal comfort, it's advisable to consume a moderate portion, perhaps around 100-150g, a few hours before bedtime to allow for digestion.
Is Cooked Cassava healthy?
Yes, cooked cassava can be a healthy addition to your diet. It is a good source of energy, providing 112 kcal and 26.7g of carbohydrates per 100g. It also contains 1.5g of dietary fiber, which supports digestive health, and provides essential micronutrients like Vitamin C and B vitamins, as well as minerals such as potassium and magnesium. While generally healthy, it's important to consume it as part of a varied diet due to its high carbohydrate content and relatively low protein.