Cassava

Nutrition per ~85 g · ¾ cup chopped

30.8 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

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).

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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

When to eat it 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

Breaks a fast

Best avoided

• 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