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Cassava, suman Nutrition Facts

Kamoteng kahoy, suman
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Calories 210kcal / 2530kcal (8%)

Macronutrients

Total Fat
1.4 g/ 42g (3%)
low
Saturated Fat
1.17 g/ 20g (5%)
low
Cholesterol
0 mg/ 300mg (0%)
free
Unsaturated Fat
0.11 g
Total Carbohydrates
48.9 g/ 348g (14%)
Dietary Fiber
1.4 g/ 20g (6%)
Sugar
18.9 g/ 63g (30%)
Protein
0.5 g/ 71g (0.7%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.03 mg/ 1mg (2%)
Vitamin B2
0.02 mg/ 1mg (1%)
Vitamin B3
0.5 mg NE/ 16mg NE (3%)

Minerals

Calcium
20 mg/ 750mg (2%)
Iron
2.4 mg/ 12mg (20%)
source
Phosphorus
35 mg/ 700mg (5%)
Sodium
6 mg/ 1500mg (0.4%)
very low
What is this food?
AI-assisted
Cassava suman is a sweet Filipino rice-cake made with cassava (a starchy root) and usually coconut milk, then wrapped and steamed. It’s mainly a carb-based food, with some fat and natural sugars.
Why it matters to health
AI-assisted
Cassava suman gives quick energy because it’s high in carbohydrates (about 48.9 g per 100 g). It also has some fiber (about 1.4 g) which can help with fullness and digestion. However, it can be sugar- and fat-containing depending on the recipe: it has about 18.9 g sugar and 1.4 g total fat, with a higher saturated fat portion (about 1.17 g). It’s also relatively low in sodium (about 6 mg), which is a plus. Since it’s a sweet, carb-heavy snack/dessert, it’s best to enjoy it in the right portion so it fits well with your 3 meals plus 1–2 snacks a day.
Healthier tips
AI-assisted
  • Keep portions small: treat it as a snack or dessert, not a main meal—pair it with something with protein (e.g., milk, yogurt, or a boiled egg) to balance your blood sugar response.
  • Choose “less sweet” versions when available, and avoid eating it straight after another very sugary snack.
  • Add fiber and volume to your day: have fruits (like banana, orange, or berries) or vegetables on the side during your other meals.
  • Balance your plate: if you’ll eat suman, reduce the amount of other starchy carbs in that same meal (like extra rice or bread).
  • For coconut-based recipes, remember the fat can add up—enjoy it regularly but not every day.
Common Filipino dishes
Suman sa lihiya, Suman sa latik, Cassava cake, Biko, Turon
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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