Cassava
Cassava is a starchy root vegetable rich in carbohydrates and resistant starch, providing sustained energy with moderate micronutrient content including potassium and folate.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C17.5 mg19% DV
- Thiamin0.07 mg6% DV
- Folate22.9 mcg6% DV
- Vitamin B60.09 mg5% DV
- Niacin0.73 mg5% DV
- Choline20.1 mg4% DV
- Riboflavin0.04 mg3% DV
- Vitamin K1.6 mcg1% DV
- Vitamin E0.16 mg1% DV
- Vitamin A0.85 iu<1% DV
- Manganese0.33 mg14% DV
- Copper0.09 mg9% DV
- Potassium230.3 mg5% DV
- Magnesium17.8 mg4% DV
- Zinc0.29 mg3% DV
- Phosphorus22.9 mg2% DV
- Iron0.23 mg1% DV
- Selenium0.59 mcg1% DV
- Calcium13.6 mg1% DV
- Sodium11.9 mg<1% DV
- Monounsaturated Fat0.06 g
- Saturated Fat0.06 g
- Polyunsaturated Fat0.04 g
- Inulin / Prebiotic fibre~2.5 g
Score · 44/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin C23% DV
- Manganese17% DV
- Copper11% DV
- Thiamin7% DV
- Folate7% DV
Overview
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.
Health Benefits (4)
- Supports blood sugar stability through resistant starchmoderateWhen 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
- Provides folate for cardiovascular and DNA healthstrongFolate (27 mcg per 100g) participates in homocysteine methylation; elevated homocysteine is a cardiovascular risk factor, and adequate folate intake supports healthy aging markers
- Supports potassium-dependent blood pressure regulationstrongCassava provides 271 mg potassium per 100g, which balances sodium's vasoconstrictive effects and supports vascular endothelial function through multiple signaling pathways
- Promotes prebiotic-driven microbiota diversitymoderateResistant starch and fiber in properly prepared cassava selectively feed beneficial bacteria (Faecalibacterium, Roseburia), enhancing short-chain fatty acid production and gut barrier integrity
Food Pairings
- ·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
Practical Tips
- ·Always cook cassava thoroughly: Raw or undercooked cassava contains cyanogenic glycosides that must be neutralized by boiling for at least 15-20 minutes; fermentation or sun-drying are alternative traditional methods
- ·Cool cooked cassava before eating to maximize resistant starch: Refrigerate for at least 4 hours post-cooking; cooling converts digestible starch to resistant starch with prebiotic benefits
- ·Choose firm, unblemished roots with no soft spots: Quality selection ensures lower spoilage risk and optimal nutrient retention; store in cool, dry, dark places for up to 2 weeks
- ·Prepare in larger batches: Cook cassava and portion into cool/refrigerated servings to maintain resistant starch content throughout the week
- ·Monitor portion sizes: At 160 kcal per 100g, cassava is calorie-dense; pair with high-protein, high-fiber foods to prevent overeating
Optimal Timing
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
- · immediately before bed—its fermentation may cause digestive discomfort overnight
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
Concerns
- · High cyanogenic glycosides
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about cassava
What is cassava?
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.
Is cassava healthy?
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.
Is cassava high in protein?
Not particularly. A 85 g serving provides about 1.2 g of protein (~2% of the 50 g daily value).
Is cassava high in fiber?
Not really. A 85 g serving provides about 1.5 g of fiber (~5% of the 28 g daily value).
What vitamins and minerals are in cassava?
In a 85 g serving, cassava is highest in Vitamin C (~19% DV), Manganese (~14% DV).
Is cassava keto-friendly?
Not really. A 85 g serving has about 30.8 g of net carbs (32.4 g total minus 1.5 g fiber).
When is the best time to eat cassava?
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
How much cassava should I eat?
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.
What pairs well with cassava?
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.
Are there any concerns with eating cassava?
High cyanogenic glycosides.
Supplements that mirror Cassava's nutrient profile
Encyclopedia entries that supply the same signature nutrients cassava contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Cassava
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.