Cassava is a root vegetable that contains vitamin C and copper. It may also contain harmful compounds if consumed raw.

Cassava is a root vegetable widely consumed in many countries around the globe.

It provides many important nutrients, including resistant starch, which may have health benefits.

Nevertheless, as with all foods, you should consume it in moderation. This is especially true considering that it’s fairly high in calories and contains potentially harmful chemicals.

This article explores the unique properties of cassava to determine whether it’s healthy and safe to include in your diet.

What Is Cassava?

Cassava is a nutty-flavored, starchy root vegetable or tuber native to South America. It’s a major source of calories and carbohydrates in many countries. Nigeria, Thailand, and Indonesia are among the top cassava-producing nations.

It’s widely grown in tropical regions because it can withstand difficult growing conditions and is one of the most drought-tolerant crops.

In the United States, cassava is often called:

• Yuca

• Manioc

• Brazilian arrowroot

The most commonly consumed part is the root, which is highly versatile. It can be eaten whole, grated, or ground into flour for bread and crackers. Cassava root is also used to produce:

• Tapioca (a starch)

• Garri (a tapioca-like product)

Cassava is naturally:

• Gluten-free

• Grain-free

• Nut-free

⚠️ Important: Cassava must always be cooked before eating. Raw cassava can be toxic.

Nutritional Value (Per 100g Cooked Cassava)

• Calories: 191

• Carbohydrates: 40g

• Protein: 1.5g

• Fat: 3g

• Fiber: 2g

• Vitamin C: 20% of Daily Value

• Copper: 12% of Daily Value

• Thiamine: 7% of Daily Value

• Folate: 6% of Daily Value

• Vitamin B6: 6% of Daily Value

• Potassium: 6% of Daily Value

• Magnesium: 5% of Daily Value

• Niacin: 5% of Daily Value

Cassava is especially rich in vitamin C, which:

• Supports immune function

• Acts as an antioxidant

• Promotes collagen production

It’s also a good source of copper, essential for:

• Energy production

• Iron metabolism

• Nervous system function

Potential Health Benefits

1. High in Resistant Starch

Cassava contains resistant starch, a type of starch that acts similarly to soluble fiber.

Benefits may include:

• Improved gut health

• Feeding beneficial gut bacteria

• Reduced inflammation

• Better blood sugar control

• Increased fullness and reduced appetite

Cooling cooked cassava may increase its resistant starch content.

2. Good Source of Vitamin C

Vitamin C plays a key role in:

• Strengthening immunity

• Protecting against oxidative stress

• Supporting collagen production

• Maintaining healthy skin, joints, and bones

Potential Downsides

1. High in Calories

• 191 calories per 100g

• Higher in calories than many other root vegetables

Overconsumption may contribute to weight gain if not balanced with overall calorie needs.

Recommended portion:

• About 1/3–1/2 cup (73–113g) per serving

2. Toxic if Eaten Raw

Raw cassava contains cyanogenic glycosides, compounds that can release cyanide in the body.

Potential risks of improper preparation:

• Thyroid dysfunction

• Nerve damage

• Organ damage

• In severe cases, death

Risk is higher in individuals with:

• Poor overall nutrition

• Low protein intake

Proper soaking and cooking significantly reduce these risks.

3. Processed Forms May Be Less Nutritious

Processing (peeling, chopping, cooking) reduces:

• Vitamins

• Minerals

• Fiber

• Resistant starch

Highly processed forms like tapioca:

• Are high in calories

• Contain little fiber

• Offer limited micronutrients

Boiling tends to preserve more nutrients than frying or roasting (except vitamin C, which is heat-sensitive).

How to Prepare Cassava Safely

To reduce toxicity risk:

• Peel it – The peel contains most cyanide-producing compounds.

• Soak it – Submerge in water for 48–60 hours before cooking.

• Cook thoroughly – Boil, roast, or bake before eating.

• Pair with protein – Helps the body detoxify small amounts of cyanide.

• Maintain a balanced diet – Avoid relying on cassava as your sole food source.

Ways to Enjoy Cassava

Cassava can be used in many dishes:

• Sliced and roasted like potatoes

• Mashed

• Added to stir-fries

• Used in soups and omelets

• Ground into flour for bread, crackers, tortillas, and pancakes

• Processed into tapioca for puddings and soups

Popular cassava-based dishes include:

• Cassava cake (Philippines)

• Farofa (Brazil)

• Fufu (Africa)

• Tapai (Southeast Asia)

• Kabkab (Philippines)

Products like cassava flour and tapioca contain little to no cyanide-producing compounds and are generally safe.

Bottom Line

Cassava is a calorie-dense, drought-resistant root vegetable that serves as a staple food in many countries.

It offers:

• Resistant starch for gut health

• Vitamin C for immunity

• Versatility in cooking

However, it must be:

• Properly prepared

• Cooked before consumption

• Eaten in moderation

When handled correctly, cassava can be a nutritious and valuable addition to a balanced diet.