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White Cassava Root
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Nutri-ScoreB

White Cassava Root

Manihot esculenta

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

White Cassava Root provides 160 kcal, 1.4g of protein, 38.1g of carbohydrates, and 1.8g of fiber per 100g. With a Nutri-Score grade 'B', it is a highly recommended option for nutrient density.

White cassava root is a starchy tuber that is a staple food in many tropical regions. It is rich in carbohydrates and provides a good source of energy.

Also known as:
YucaManioc
Scientific NameManihot esculenta
Region of OriginSouth America
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories160 kcal
Water
60%
Fiber1.8g
Total39.8g
Protein
1.4g(4%)
Fats
0.3g(1%)
Carbohydrates
38.1g(96%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C20 mg (22%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium271 mg (6%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in carbohydrates, white cassava root serves as an excellent energy source, making it ideal for athletes and active individuals.
✓Contains dietary fiber which aids in digestion and helps maintain a healthy gut.
✓Low in fat and cholesterol-free, making it a heart-healthy food option.
✓Provides essential vitamins and minerals, including Vitamin C and potassium, which support immune function and cardiovascular health.

Possible Risks & Side Effects

!Raw cassava contains cyanogenic glycosides, which can be toxic if not properly cooked.
!Excessive consumption may lead to digestive issues due to its high starch content.

How to Prepare & Consume

Always cook white cassava root thoroughly to eliminate toxins. It can be boiled, baked, or fried, and is often used in stews and as a side dish.

Smart Selection & Storage

How to Select

Choose firm, unblemished cassava roots with smooth skin. Avoid any that are soft or have dark spots.

How to Store

Store in a cool, dry place. Once cut, wrap in plastic and refrigerate, using within a few days.

Myths vs Realities

MythCassava is toxic and should never be eaten.
RealityWhile raw cassava contains toxins, proper cooking eliminates these risks, making it safe to eat.
MythCassava is only a poor source of nutrition.
RealityCassava is rich in carbohydrates and provides essential nutrients, making it a valuable food source in many diets.
MythAll cassava varieties are the same.
RealityThere are sweet and bitter varieties of cassava; the bitter types contain higher levels of toxins and require more thorough processing.

Healthy Recipes

Spicy Cassava Root Fries

These crispy fries made from white cassava root are seasoned with a blend of spices for a healthy snack that satisfies your cravings.

Ingredients
  • 2 medium white cassava roots
  • 2 tablespoons olive oil
  • 1 teaspoon paprika
  • 1/2 teaspoon cayenne pepper
  • Salt to taste
Instructions
  1. 1. Preheat the oven to 425°F (220°C).
  2. 2. Peel and cut the cassava roots into thin fry shapes.
  3. 3. In a bowl, toss the cassava fries with olive oil, paprika, cayenne pepper, and salt.
  4. 4. Spread the fries on a baking sheet and bake for 25-30 minutes, flipping halfway through, until golden and crispy.

Cassava Root and Vegetable Stir-Fry

A colorful stir-fry featuring white cassava root and a medley of fresh vegetables, perfect for a nutritious and filling meal.

Ingredients
  • 1 medium white cassava root
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
Instructions
  1. 1. Peel and cube the cassava root, then steam until tender.
  2. 2. In a large skillet, heat sesame oil over medium heat and sauté garlic until fragrant.
  3. 3. Add bell pepper and broccoli, stir-frying for 5 minutes.
  4. 4. Add the steamed cassava, soy sauce, and stir-fry for another 3-4 minutes until everything is well combined.

Cassava Root Pancakes

Fluffy pancakes made with grated white cassava root, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 cup grated white cassava root
  • 1/2 cup almond flour
  • 2 eggs
  • 1/2 cup almond milk
  • 1 teaspoon baking powder
  • Maple syrup for serving
Instructions
  1. 1. In a bowl, mix grated cassava, almond flour, eggs, almond milk, and baking powder until smooth.
  2. 2. Heat a non-stick skillet over medium heat and pour in a ladle of batter.
  3. 3. Cook for 2-3 minutes on each side until golden brown.
  4. 4. Serve warm with a drizzle of maple syrup.

Cassava Root Salad with Avocado Dressing

A refreshing salad featuring roasted cassava root cubes and a creamy avocado dressing, packed with nutrients.

Ingredients
  • 1 medium white cassava root
  • 1 avocado
  • 2 cups mixed greens
  • 1 tablespoon lime juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and roast cubed cassava root for 20-25 minutes until golden.
  2. 2. In a blender, combine avocado, lime juice, salt, and pepper to make the dressing.
  3. 3. In a bowl, mix roasted cassava with mixed greens and drizzle with avocado dressing before serving.

Cassava Root Smoothie Bowl

A nutrient-dense smoothie bowl featuring blended white cassava root, topped with fresh fruits and seeds.

Ingredients
  • 1 cup cooked and cooled cassava root
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon chia seeds
  • Fresh fruits for topping
Instructions
  1. 1. Blend cooked cassava, banana, and almond milk until smooth.
  2. 2. Pour the smoothie into a bowl and top with chia seeds and your choice of fresh fruits.
  3. 3. Enjoy immediately for a healthy breakfast or snack.

Cassava Root and Black Bean Tacos

Delicious tacos filled with seasoned cassava root and black beans, offering a hearty and nutritious meal.

Ingredients
  • 1 medium white cassava root
  • 1 can black beans, drained
  • 1 teaspoon cumin
  • Corn tortillas
  • Fresh cilantro for garnish
Instructions
  1. 1. Peel and cube the cassava root, then boil until tender.
  2. 2. Mash the cassava and mix with black beans and cumin.
  3. 3. Warm corn tortillas and fill them with the cassava-black bean mixture.
  4. 4. Garnish with fresh cilantro before serving.

Cassava Root Soup

A comforting and creamy soup made with pureed white cassava root and vegetables, perfect for a healthy meal.

Ingredients
  • 1 medium white cassava root
  • 1 onion, chopped
  • 2 carrots, diced
  • 4 cups vegetable broth
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a pot, heat olive oil and sauté onion and carrots until soft.
  2. 2. Add cubed cassava and vegetable broth, bringing to a boil.
  3. 3. Simmer for 20 minutes, then blend until smooth.
  4. 4. Season with salt and pepper before serving.

Cassava Root Energy Bites

These no-bake energy bites combine white cassava root with nuts and seeds for a healthy snack on the go.

Ingredients
  • 1 cup cooked and mashed cassava root
  • 1/2 cup oats
  • 1/4 cup almond butter
  • 1/4 cup honey
  • 1/4 cup chopped nuts
Instructions
  1. 1. In a bowl, mix mashed cassava, oats, almond butter, honey, and chopped nuts until well combined.
  2. 2. Form the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Cassava Root Veggie Burgers

These hearty veggie burgers are made with white cassava root and packed with flavor, perfect for a healthy meal.

Ingredients
  • 1 cup cooked and mashed cassava root
  • 1/2 cup black beans, mashed
  • 1/4 cup breadcrumbs
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine mashed cassava, black beans, breadcrumbs, garlic powder, salt, and pepper.
  2. 2. Form the mixture into patties and refrigerate for 30 minutes.
  3. 3. Cook the patties on a skillet over medium heat for 4-5 minutes on each side until golden brown.

Cassava Root and Spinach Quiche

A healthy quiche featuring a crust made from white cassava root and filled with spinach and eggs, perfect for brunch.

Ingredients
  • 1 cup grated cassava root
  • 3 eggs
  • 1 cup spinach, chopped
  • 1/2 cup feta cheese
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Press grated cassava into a pie dish to form a crust and bake for 10 minutes.
  3. 3. In a bowl, whisk eggs, then stir in spinach, feta, salt, and pepper.
  4. 4. Pour the egg mixture into the crust and bake for 25-30 minutes until set.

Frequently Asked Questions (FAQ)

Is white cassava root gluten-free?

Yes, white cassava root is naturally gluten-free, making it a suitable alternative for those with gluten intolerance.

How do I store white cassava root?

Store white cassava root in a cool, dry place. Once cut, it should be refrigerated and consumed within a few days.

Can I eat raw cassava?

No, raw cassava contains cyanogenic compounds that can be toxic. It must be cooked properly before consumption.

What are the health benefits of cassava?

Cassava is high in carbohydrates, provides energy, and contains fiber which aids digestion. It also has essential vitamins and minerals.

How can I incorporate cassava into my diet?

Cassava can be boiled, mashed, or used in baking. It can also be made into flour for gluten-free recipes.

Is cassava good for weight loss?

While cassava is high in calories, its fiber content can help you feel full, which may aid in weight management when consumed in moderation.

What is the glycemic index of cassava?

The glycemic index of cassava is around 46, which is moderate and can be included in a balanced diet.

Can cassava be used in desserts?

Yes, cassava can be used in various desserts, such as cassava cake or pudding, providing a unique texture and flavor.

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Comparisons
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Nutrients
Protein in White Cassava Root Calories in White Cassava Root Vitamin-c in White Cassava Root Magnesium in White Cassava Root
Featured Guides
Health Benefits of White Cassava Root Healthy Recipes with White Cassava Root
Rankings
Roots high in vitamin-c Roots high in fiber Roots low in carbohidratos Roots low in índice glucémico