Cassava Flour: Nutrition Data for the Popular GF Substitute
Cassava flour has become one of the most talked-about gluten-free staples in both paleo and allergy-friendly kitchens. Milled from the whole dried cassava root, it behaves more like wheat flour than almost any other grain-free alternative — it binds, browns, and absorbs liquid in ways that rice flour and almond flour simply do not. But what is actually in the bag? Below, we dig into official USDA data to give you a clear, number-backed picture of what cassava flour brings to your recipes.
Nutrition Data at a Glance
The following table presents all available nutrient values per 100 g of cassava flour, sourced directly from USDA FoodData Central (FDC ID 2512377). A typical quarter-cup serving of cassava flour weighs roughly 30–35 g, so keep that in mind as you read across the row.
| Nutrient | Per 100 g | Unit |
|---|---|---|
| Carbohydrate (by difference) | 87.3 | g |
| Dietary Fiber (total) | 4.83 | g |
| Protein | 0.918 | g |
| Total Fat | 0.494 | g |
| Iron (Fe) | 3.99 | mg |
| Calcium (Ca) | 74.6 | mg |
| Magnesium (Mg) | 33.6 | mg |
| Potassium (K) | 198 | mg |
| Sodium (Na) | 13.1 | mg |
| Zinc (Zn) | 0.41 | mg |
Breaking Down the Big Numbers
Carbohydrates: The Defining Characteristic
At 87.3 g of carbohydrate per 100 g, cassava flour is one of the most carbohydrate-dense flours you will find on any shelf — gluten-free or not. Nearly all of its dry weight is carbohydrate, which explains the flour’s outstanding ability to mimic the structure and tenderness of wheat-based doughs. Those starches gelatinize during baking, creating a soft, cohesive crumb that many other GF flours struggle to deliver on their own. For bakers, this is great news for texture. For anyone keeping an eye on total carbohydrate intake, it is worth being mindful of portion sizing, because a cup of cassava flour carries a very substantial carbohydrate load.
Fiber: A Small but Meaningful Buffer
Of those 87.3 g of carbs, 4.83 g per 100 g is dietary fiber. That is not a dramatic amount compared to, say, flaxseed or coconut flour, but it is a real and present contribution. Fiber slows the rate at which the digestive system processes starches, which means the carbohydrate picture is slightly more favorable than the raw number alone suggests. In practical baking terms, that fiber also helps with moisture retention and gives finished baked goods a slightly more substantial bite rather than a purely gummy or gluey texture.
Protein and Fat: Both Minimal
Cassava flour contains just 0.918 g of protein and 0.494 g of fat per 100 g. These are very low figures. Protein is what builds structure in baked goods — it is the reason wheat flour rises and holds. With less than 1 g of protein per 100 g, cassava flour has essentially no native protein network to rely on. This is why recipes that use cassava flour often call for eggs, a binding gum, or other protein sources: the flour cannot do that structural work itself. The near-zero fat content means cassava flour will not add richness or slow browning the way a nut flour would, so you may need added fat in your recipe for tenderness and flavor.
Minerals Worth Noting
Cassava flour is not typically celebrated as a mineral powerhouse, but the data shows a few numbers worth acknowledging. Iron comes in at 3.99 mg per 100 g, which is a meaningful contribution given that iron deficiency is a common concern among people eating a strictly gluten-free diet who may have reduced variety in their grain intake. Calcium sits at 74.6 mg per 100 g, and potassium at 198 mg per 100 g — both modest but real. Magnesium weighs in at 33.6 mg per 100 g, and zinc at 0.41 mg per 100 g. Sodium is low at 13.1 mg per 100 g, which is reassuring for those watching sodium intake; any salt in your finished recipe will come almost entirely from what you add yourself.
What This Means for Gluten-Free Baking
Understanding cassava flour’s nutrient profile helps you make smarter choices in the kitchen. Because the flour is almost pure starch with very little protein, fat, or fiber to slow down digestion, baked goods made with cassava flour alone can feel light and easy to overeat. Pairing it with eggs, nuts, seeds, or legumes in a recipe adds protein and fat that together create a more satisfying result and a more nutritionally balanced dish. The high carbohydrate density also means cassava flour is best used where you want that soft, pillowy quality — tortillas, flatbreads, soft cookies — rather than as a bulk ingredient in every single item in your diet.
How to Use This in Your Kitchen
- Lean into the starch: The 87.3 g of carbohydrate per 100 g makes cassava flour ideal for soft wraps and tortillas where flexibility and tenderness are the goal. It is one of the few GF flours that rolls out without cracking.
- Add your own protein: With only 0.918 g of protein per 100 g, cassava flour needs structural help. Eggs are the most common fix; aquafaba or flax eggs work for vegan recipes.
- Do not skip the fat: At just 0.494 g of fat per 100 g, the flour contributes almost no richness. Butter, coconut oil, or olive oil in the recipe will carry the flavor and tenderness that the flour itself cannot.
- Use the fiber to your advantage: The 4.83 g of dietary fiber per 100 g helps baked goods retain moisture longer. Cassava flour muffins and cakes often stay softer on day two than rice-flour equivalents.
- Watch portion density: Because cassava flour is so carb-dense, pairing it with protein and fat in the same meal — think a cassava wrap filled with avocado and chicken — gives a more balanced nutritional result than eating the bread component alone.
Frequently Asked Questions
Is cassava flour high in carbohydrates?
Yes. The USDA data records 87.3 g of carbohydrate per 100 g, making it one of the most carbohydrate-dense flours available. Most of that carbohydrate is starch, with 4.83 g coming from dietary fiber.
Does cassava flour have any iron?
It does — 3.99 mg per 100 g according to the USDA data. For people on a gluten-free diet who may be eating fewer fortified grain products, choosing ingredients that carry naturally occurring iron, like cassava flour, is worth factoring into your meal planning.
Is cassava flour a good source of protein?
No. The data shows only 0.918 g of protein per 100 g, which is very low. If protein content matters to you — for satiety, blood-sugar balance, or athletic reasons — plan to get that protein from other ingredients in your recipe or meal, not from the cassava flour itself.
How much sodium is in cassava flour?
Very little — just 13.1 mg per 100 g. This means cassava flour is naturally low in sodium, and the salt level in any finished baked good will depend almost entirely on what you add during preparation.
About the Data Source
All numerical values in this article come from a single source: USDA FoodData Central, available at fdc.nal.usda.gov. The specific entry used is “Flour, cassava,” FDC ID 2512377, and the data was retrieved on 2026-07-19. USDA FoodData Central is the official U.S. government food composition database and is the most authoritative publicly available source for nutrient data in the United States. It is important to note, however, that nutrient values in any flour can vary meaningfully depending on the brand, the cassava variety, growing conditions, and milling process. The figures here represent a single analyzed sample and should be treated as a reliable reference point rather than a guaranteed value for every bag on the market. Always check product labels when precise nutritional tracking matters to you.