Cassava Flour Nutrition

Three Spades only sells 100% pure, organically grown cassava flour. Thats the single ingredient in our products.

Unlike many gluten-free products on the market, the only steps in the Three Spades Cassava Flour process are root harvesting, washing, mashing and drying.

Absolutely no chemicals are used in the flour-making process and nothing is added to the final product.

  Per 100 g
Energy 1475 kJ
Protein 1.0 g
Fat, Total < 1.0 g
-        Saturated < 0.1 g
-        Trans Not detected
Dietary Fibre, Total 8.0 g
-        Soluble 4.0 g
-        Insoluble 4.0 g
Non-Fibre Carbohydrate 90.0 g
Potassium 90 mg
Calcium 70 mg
Sodium 7 mg
Vitamin C, Total 46 mg
Folate 61 mg
Gluten Nil

Nutritional Comparison

Relative to many popular non-wheat flours, Three Spades Cassava Flour is rich in many important nutrients, most notably:

  • Dietary fibre
  • Calcium
  • Vitamin C
  • Folate
  • Lycopene

It is the fibre, however, that makes cassava flour superior to most other readily-available non-wheat/non-grain flours and starches.

Not only is the dietary fibre content of cassava flour high, the quality of the fibre is also high.

Consumers may be shocked to learn that it is becoming increasingly common for food/ingredients suppliers to ‘fortify’ foods with indigestible cellulosic materials such as shredded bamboo for the sole purpose of claiming a higher apparent fibre content.

The following table highlights the nutritional superiority of Three Spades Cassava Flour compared to the typical values other popular gluten-free starches and flours.

Cassava flour is very nutritious, and should not be mistaken for the confusingly named tapioca starch (aka, cassava starch or tapioca flour).

Three Spades Tapioca Starch Corn Starch Potato Starch Sorghum Flour Rice Flour, White Rice Flour, Brown Millet Flour Corn Flour
Energy kcal 351 358 381 333 357 366 363 382 361
Energy kJ 1473 1498 1594 1399 1492 1531 1519 1597 1510
Protein g 1 0.2 0.3 0.0 9.5 6.0 7.2 10.8 6.9
Total fat g 0.7 0.0 0.1 0.0 0.3 1.4 2.8 4.3 3.9
Fiber, dietary g 8 0.9 0.9 0 1.9 2.4 4.6 3.5 7.3
Sugars, total g 5 3.4 0.0 8.3 0.0 0.1 0.7 1.7 0.6
Sodium mg 7 1.0 9.0 0.0 1.0 0.0 8.0 4.0 5.0
Calcium mg 70 20 2 17 6 10 11 14 7
Iron mg 0.6 1.6 0.5 0.0 1.0 0.4 2.0 3.9 2.4
Potassium mg 90 11 3 58 145 76 289 224 315
Vitamin A IU 250 0 0 0 0 0 0 0 0
Vitamin C mg 46 0 0 0 0.6 0 0 0 0
Folate, total µg 61 4 0 0 0 4 16 42 25
Lycopene µg 29 0 0 0 0 0 0 0 0

Three Spades Retailers

New South Wales

Scoop Wholefoods - Mona Vale, Mosman, Newcastle, Orange, Warriewood

Unique Wholefood - Leichhardt, Crows Nest

Queensland

Nana's Pantry - Bundaberg, Hervey Bay

SeedsOfLife Australia - Highland Park

South Australia

Victoria

Berwick Gluten Free & Chocolates - Berwick

Glo Health - Elsternwick

Gluten Free Foods - Mornington

The Full Pantry - Croydon

Wholefood Merchants - Ferntree Gully

Western Australia

GH Produce - Broadwater

Lectinless Living - Caversham

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