Health Benefits of Cassava, aka Yuca

In North America, cassava is best known in the form of tapioca pearls and yuca fries. But in many cultures around the world, this starchy vegetable is an everyday staple used in soups, porridges and doughs.

So, what is cassava, anyway? Registered dietitian Michelle Dodd, RD, LD, explains its nutritional value and how to use it.

What is cassava (or yuca)?

Cassava (Manihot esculenta) is a tuber that grows in South America and tropical regions of Africa and Southeast Asia. This starchy root vegetable looks a bit like a stretched-out potato, with a rough, brown skin and a firm, white flesh inside.

Importantly, cassava is hardy enough to resist drought conditions. That makes it a common crop in areas that tend to be hit hard by a lack of rain.

One serving of cooked cassava (3.5 oz. of cooked) contains:

• 191 calories
• 1.5 grams of protein
• 3 grams of fat
• 40 grams of carbohydrates
• 2 grams of fiber

The same serving of cassava also contains a variety of vitamins and minerals:

• 20% of the daily value (DV) of vitamin C
• 12% DV of copper
• 7% DV of thiamine
• 6% DV of folate
• 6% DV of vitamin B6
• 6% DV of potassium
• 6% DV of magnesium
• 5% DV of niacin

It’s also sometimes called:

• Yuca
• Manioc
• Mandioca
• Brazilian arrowroot

Cassava is also the basis of garri, a type of flour common in West Africa, and tapioca, a starch that’s typically sold in pearls, flakes or flour. Tapioca starch is used to make the chewy pearls you find in boba tea.

Health benefits of cassava

Dodd breaks down some of the specific health benefits of cassava.

1. Rich in vitamin C

Cassava is especially high in vitamin C, an important antioxidant that supports a healthy immune system. It also helps protect your body from oxidative stress, a process that can damage your cells and contribute to a variety of health conditions.

2. Good for your gut

“Starch is a high-fiber vegetable, and anything with a good amount of fiber is also very gut-healthy,” Dodd notes.

Fiber supports healthy digestion, helps prevent constipation and keeps you feeling fuller longer.

Plus, cassava gets a gut health boost from resistant starch, a type of carbohydrate that functions a lot like soluble fiber. Resistant starch isn’t as easily digestible as other carbs, which helps feed the “good” bacteria in your large intestine’s microbiome.

3. Gluten-free flour alternative

Cassava can be ground into a flour that can replace wheat flour in cooking and baking. Because it’s naturally gluten-free and grain-free, it can be a good substitute for people who have a gluten intolerance or celiac disease.

A word of warning, though: Because raw cassava brings some health risks (more on that in a moment), Dodd advises that you not purchase — or try to make — homemade cassava flour.

“To stay safe, it’s always best to buy it from a reputable source, like a grocery store,” she cautions.

Are there any downsides or risks?

Cassava can be a healthy part of your diet, but it has to be prepared correctly. Dodd outlines the downsides — including one serious health risk.

Dangerous to eat raw

We’ll start with the biggest risk: “If you eat raw cassava or cassava that isn’t prepared correctly, you can get really sick,” Dodd warns. “That’s because it contains compounds called cyanogenic glycosides that, when eaten raw or undercooked, can convert to cyanide in the body.”

Cyanide is a poisonous chemical that affects your body’s ability to use oxygen. In some cases, cyanide poisoning can even be fatal.

That means raw cassava is one vegetable you won’t find on a crudité platter. Before you eat cassava, it should first be peeled, cut and boiled (similar to potatoes).

“Soaking and cooking the cassava gets rid of those cytogenic glycosides and makes it safe to consume,” she affirms.

High in calories

When you think of vegetables, you probably think of a low calorie count. But cassava is on the calorie-dense side — even when compared to other starchy vegetables, like sweet potatoes and carrots.

“When you’re eating cassava, you do want to be aware of your portion sizes,” Dodd cautions.

Baked goods made with cassava flour are still baked goods, after all, and cassava fries and fritters bring the same health risks as other fried foods.

Processed versions are less nutritious

To some extent, cassava needs to be processed to remove the cyanogenic glycosides. But cassava that’s too processed loses much of its nutritional value.

“When you process a food that’s high in a water-soluble vitamin like vitamin C, much of that vitamin leaches out,” Dodd notes. “You’ll also lose some of the fiber content.”

In other words, you can’t drink a boba tea for lunch and claim to have gotten your fill of vitamin C for the day. (Good try, though!)

The best way to enjoy cassava

There are lots of ways to enjoy cassava. It can be:

• Boiled and served like potatoes
• Mashed as a base for stews and sauces
• Fried, as yuca fries
• Ground into flour for baking
• Shredded for dumplings, patties and doughs
• Added to soups and stews for thickness and texture

“Cassava isn’t as commonly used in American cooking, but it’s popular in a variety of cuisines around the world,” Dodd says. “You can add it to anything you cook in a pan, really — soups, stews or even your morning eggs.”

In West Africa and Caribbean communities, cassava is perhaps best known as the key ingredient in fufu. It’s also the basis of popular Brazilian dishes like farofa and pão de queijo. And sweet cassava features in dessert recipes like Filipino cassava cake and in boba tea (which originated in Taiwan).

Final thoughts

Cassava is a nutrient-rich root vegetable that offers fiber, vitamin C and gut-friendly carbohydrates. It’s a staple in cuisines across the world and can be a healthy addition to your diet — so long as it’s prepared correctly.