scored 44/100
Cassava is a starchy root vegetable rich in carbohydrates and resistant starch, providing sustained energy with moderate micronutrient content including potassium and folate.
30.8 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 44.
Less a 2.0 anti-nutrient penalty (high cyanogenic glycosides).
Cassava (Manihot esculenta) is a tropical root vegetable native to South America and widely cultivated across Africa, Asia, and the Caribbean. It serves as a primary carbohydrate source for over 800 million people globally. Unlike grains, cassava contains resistant starch when cooked and cooled, which may support gut microbiota and metabolic health by functioning similarly to dietary fiber. Its relatively low glycemic index when properly prepared makes it suitable for blood sugar management. Cassava provides meaningful amounts of potassium (271 mg per 100g), supporting cardiovascular function and blood pressure regulation. It also contains folate, essential for DNA synthesis and homocysteine metabolism—both relevant to longevity. The root is naturally gluten-free and low in fat, making it an accessible staple for diverse dietary needs. However, raw cassava contains cyanogenic glycosides and must be properly processed (boiling, fermentation, or drying) to be safe. When prepared correctly, cassava offers sustained energy release and prebiotic benefits through resistant starch formation, particularly relevant for metabolic and digestive health during aging.
When cooked then cooled, cassava forms resistant starch that resists digestion in the small intestine, reaching the colon where it feeds beneficial bacteria and produces short-chain fatty acids, reducing glucose spikes
Folate (27 mcg per 100g) participates in homocysteine methylation; elevated homocysteine is a cardiovascular risk factor, and adequate folate intake supports healthy aging markers
Cassava provides 271 mg potassium per 100g, which balances sodium's vasoconstrictive effects and supports vascular endothelial function through multiple signaling pathways
Resistant starch and fiber in properly prepared cassava selectively feed beneficial bacteria (Faecalibacterium, Roseburia), enhancing short-chain fatty acid production and gut barrier integrity
Cassava's resistant starch and moderate carbohydrate content provide sustained energy ideal for afternoon meals; consuming it earlier in the day allows proper digestion and microbiota fermentation without interfering with sleep
Breaks a fast
Cassava is not suitable for fasting windows due to its carbohydrate content, but is excellent for breaking a fast given its digestibility and micronutrient profile
Per 100 g of the default form. Bars show how much higher or lower cassava is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cassava is classified as a vegetable. Cassava is a starchy root vegetable rich in carbohydrates and resistant starch, providing sustained energy with moderate micronutrient content including potassium and folate.
Cassava scores 44/100 in Formulate, making it a limited choice nutritionally. Its strongest contributions come from Vitamin C, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, cassava is highest in Vitamin C (~19% DV), Manganese (~14% DV).
Not really. A 85 g serving has about 30.8 g of net carbs (32.4 g total minus 1.5 g fiber).
Best in the midday. Cassava's resistant starch and moderate carbohydrate content provide sustained energy ideal for afternoon meals; consuming it earlier in the day allows proper digestion and microbiota fermentation without interfering with sleep
A typical serving is around 85 g (~136 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating cassava alongside several other vegetable sources.
Cassava pairs nicely with: Pair with olive oil: Fat-soluble compounds in olive oil enhance absorption of cassava's fat-soluble micronutrients and improve resistant starch bioavailability; Combine with leafy greens (spinach, kale): Greens provide additional folate and vitamin K to complement cassava's folate, supporting bone and vascular health synergistically; Serve with legumes (beans, lentils): Legumes supply complementary proteins and additional resistant starch, creating a complete amino acid profile and enhanced prebiotic effect; Add to bone broth-based dishes: The gelatin and collagen from broth enhance mineral bioavailability, while cassava's potassium supports electrolyte balance.
High cyanogenic glycosides.
Encyclopedia entries that supply the same signature nutrients cassava contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cassavacontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.