Cassava Pone
Cassava Pone is a dense, sweet, and moist cake or pudding from the Caribbean, particularly popular in Trinidad and Tobago, Guyana, and Jamaica. It is primarily made from grated cassava, coconut, sugar, and warm spices like nutmeg and cinnamon, often enriched with butter or coconut milk.
🍽️ Nutrition at a glance
This is a high-carbohydrate and high-fat dish due to its core ingredients of starchy cassava, sugar, and coconut. A typical serving provides a good source of dietary fiber and energy, with a calorie count often ranging from 300 to 400 calories per piece.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 3.5 g |
| Carbs | 55 g |
| Fat | 8 g |
| Fiber | 2.5 g |
| Sugar | 28 g |
| Sodium | 180 mg |
| Potassium | 280 mg |
| Vitamin C | 8 mg |
| Iron | 1.2 mg |
| Calcium | 45 mg |
| Magnesium | 20 mg |
| Vitamin A | 15 µg |
| Thiamin (B1) | 0.1 mg |
| Phosphorus | 60 mg |
Per 1 slice (120 g) · estimated, varies by recipe
💡 What's interesting
Culturally, Cassava Pone is a beloved dessert and snack, often served at gatherings and celebrations, showcasing the creative use of a staple root vegetable. Nutritionally, it's interesting because cassava provides resistant starch, which can act as a prebiotic, supporting gut health.
