Cassava (Yuca): 160 kcal, 38 g Carbs & 20 mg Vitamin C per 100 g Raw Root

Starchy South-American root that turns into chewy fries, tapioca pearls or gluten-free flour—but must be peeled and well-cooked to remove natural cyanide.

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Cassava (Yuca): 160 kcal, 38 g Carbs & 20 mg Vitamin C per 100 g Raw Root

Vitamin C Vegan Gluten-Free Fiber

What Is Cassava?

The tuber of **_Manihot esculenta_**—also known as *yuca* or *manioc*. A drought-tolerant staple across Africa, Asia and Latin America; looks like a long brown log with white flesh.

Nutrition (100 g peeled, raw)

|Calories|Carbs|Fiber|Protein|Fat|Vitamin C|Potassium| |---|---|---|---|---|---|---| |160 kcal|38 g|1.8 g|1.4 g|0.3 g|20 mg (22 %)|270 mg (6 %)|

Benefits

- Rich **complex carbohydrates** for sustained energy. - When cooled, cooked cassava forms **resistant starch** that may feed beneficial gut microbes. - Provides vitamin C, potassium and trace manganese.

Drawbacks & Safety

- Raw cassava contains **cyanogenic glycosides**; always **peel, soak or grate & cook 15+ min** to drive off hydrogen cyanide. - Very high glycaemic load—pair with protein/veg for balanced meals. - Commercial cassava flour lacks gluten, so baked goods need binders (egg, xanthan gum).

Flavour & Texture

Mild, slightly **nutty-sweet**; cooked flesh becomes fluffy like potato inside, with a light chew at the edge.

Culinary Uses & Storage

- **Boil, mash, fry or roast** as wedges or “yuca fries”. - Grate & press to make **garri, farofa or cassava cake**. - Starch extracted → **tapioca pearls, boba & pão de queijo**. - Keep whole roots cool & dry up to 1 week; cut pieces fridge-water ≤ 2 days; freeze blanched chunks 6 months.

1. Cassava
Nutrition values for 100 g raw cassava root (peeled)

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Cassava (Yuca): 160 kcal, 38 g Carbs & 20 mg Vitamin C per 100 g Raw Root

What Is Cassava?

Nutrition (100 g peeled, raw)

Benefits

Drawbacks & Safety

Flavour & Texture

Culinary Uses & Storage

Comments

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Cassava (Yuca): 160 kcal, 38 g Carbs & 20 mg Vitamin C per 100 g Raw Root

What Is Cassava?

Nutrition (100 g peeled, raw)

Benefits

Drawbacks & Safety

Flavour & Texture

Culinary Uses & Storage

Comments

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