Why cassava could be a great addition to a balanced diet
Cassava (also called yuca, Brazilian arrowroot and manioc) is a starchy root vegetable that’s grown globally. It’s a versatile ingredient that can be found in a wide variety of dishes, and on top of that, tapioca starch extracted from cassava is a key ingredient of the tapioca pearls found in boba tea.
Cassava is an excellent source of a few essential macronutrients, and could certainly be part of a balanced dietary pattern. However, it’s important to point out that raw cassava could be toxic, which is why it should always be cooked thoroughly before you eat it. Here’s what you need to know.
Is cassava good for you?
Absolutely. When it comes to macronutrients, cassava is primarily carbohydrates, with a small amount of protein and very little fat. Cassava root is particularly high in vitamin C, an immune-boosting antioxidant. It also contains smaller amounts of other essential nutrients, including fiber, magnesium, zinc, vitamin A and riboflavin, says Camila Martin, a registered dietitian nutritionist with UW Health.
According to the USDA’s Food Data Central, a 100-gram portion of cooked cassava contains:
- 191 calories
- 1.9 grams of fiber
- 1.4 grams of protein
- 18.2 milligrams of vitamin C
- 22 milligrams of magnesium
Why do you need to cook cassava?
Proper preparation of cassava is very important, because depending on the variety of cassava, there could be a risk of cyanide poisoning if eaten raw. The bitter varieties of raw cassava contain higher amounts of cyanogenic glycosides (when ingested, these compounds release hydrogen cyanide into the body). This could result in serious health complications, such as: vomiting, lack of coordination and balance, and in rare cases, partial paralysis, collapse and even death, says Martin.
“Generally, if someone's going to find (cassava) at a grocery store, it's not going to be the ultra-bitter varieties, because those require really high levels of cooking, soaking, fermenting (and) processing,” says Martin. If you’re preparing cassava at home, it should be cooked thoroughly to ensure the hydrocyanic acid has been removed; only then is it safe to eat, per the USDA.
What’s healthier: Cassava or potato?
The nutritional benefits of cassava and potato are actually pretty similar, so one isn’t necessarily healthier than the other, says Martin.
Both cassava and potato are relatively low in fat and protein. Potatoes are a bit higher in protein and fiber, but not by much. As for other macronutrients, cassava has more vitamin C, while potatoes contain more potassium.
One of the major differences between the two is that cassava is much higher in total energy than potatoes (meaning it’s a bit more calorically-dense), says Martin. If you’re looking to eat higher energy density foods into your diet, then a starchy food like cassava could be a great option. But if you’re looking for a starch with a little fewer calories, you might want to opt for potatoes.
If you’d like to make cassava at home, make sure to prepare it appropriately. “Then, since it's pretty starchy, I would usually recommend pairing it with a protein, and then fruits or vegetables, as a part of a balanced meal,” says Martin.
This story has been updated to correct a typo.