Cassava glycemic index
Cassava has a glycemic index of 85, which is high. A 150 g serving (about 1 cup cooked) has a glycemic load of 48 (high).
Also known as: yuca, manioc
- Serving150 g
- Available carbs57 g
- Fiber2.9 g
- Sugars2.7 g
- Protein2.1 g
- Calories287 kcal
Serving: about 1 cup cooked.
What to know
Boiled cassava is high GI and very starchy, so a normal portion has a high glycemic load. Eat it in smaller amounts alongside protein and vegetables.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 19 g | 16 | Medium |
| 100 g | 38 g | 32 | High |
| 150 g · about 1 cup cooked | 57 g | 48 | High |
| 300 g · double serving | 113 g | 96 | High |
What the studies found
The value of 85 is the median of 3 published measurements in the International Tables of Glycemic Index (2021). Results range from 46 to 94. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 46 · Kenya 1996
- 85 · Sri Lanka 2008
- 94 · Trinidad 2003
Cassava compared with other vegetables & tubers
Lower-GI swaps
Know the glycemic index of any meal from a photo
Tables work for single foods. The app estimates the GI and glycemic load of your whole plate, with real portions.
- Scan your plate or just describe it
- GI, glycemic load, calories and macros
- An AI nutritionist that knows your meals
Frequently asked questions
Is cassava low glycemic?
No. With a GI of 85, cassava is in the high range (70 or more). Low GI is 55 or less.
What is the glycemic load of cassava?
A 150 g serving (about 1 cup cooked) has a glycemic load of 48, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat cassava?
With a GI of 85 and a high glycemic load per serving, cassava is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in cassava?
A 150 g serving has about 59 g of total carbohydrate, including 2.9 g of fiber, leaving 56.6 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 39.6 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 191 kcal | 287 kcal |
| Carbohydrates | 40 g | 59 g |
| Available carbs | 38 g | 57 g |
| Fiber | 1.9 g | 2.9 g |
| Sugars | 1.8 g | 2.7 g |
| Protein | 1.4 g | 2.1 g |
| Fat | 3 g | 4.5 g |
Source: USDA FoodData Central, Cassava, cooked (FNDDS, FDC 2709564). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.