Cassava Root is Rich in Vitamin C, but Don’t Eat it Raw. Here’s How to Cook With It

Throughout the world, an estimated 800 million people consider cassava root a staple part of their diet. This starchy tuber—also known as yuca, Brazilian arrowroot, and manioc—first originated in South America, but has since made its way around the globe. 

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During the 16th century, Portuguese traders from Brazil introduced cassava into Africa, and by the early 19th century, the crop had gained widespread distribution throughout tropical Asia after Spanish explorers introduced it to the region, according to the Food and Agriculture Organization of the United Nations. 

This global staple, scientists believe, is also poised to help with hunger relief and could help stop soil erosion, according to research published in Conservation Science and Practice. “Evidence suggests [cassava] could potentially revive degraded land and make it productive anew, generating numerous positive socioeconomic and environmental impacts with proper crop management,” Maria Eliza Villarino, researcher and lead author, told PhysOrg.

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With cassava crops revitalizing soil health, farmers could then utilize their land to grow additional commercial crops, helping to boost local economies and provide additional sources of food. 

Today, cassava is grown throughout the tropical and subtropical regions; and Nigeria, Thailand, and Indonesia are among the world’s top producers of the crop. 

Here, we explain the nutrition of cassava root, the risks of eating it raw, and how to prepare the root properly. Plus, we share some of our favorite recipes. 

What is cassava?

Cassava is a shrub that is primarily cultivated for its roots, commonly known in the US as cassava root. 

There are two types of cassava root: bitter and sweet. Most of the cassava found in the US is sweet, but both varieties are poisonous when consumed raw, so it’s important to prepare it correctly when cooking. 

Is cassava root healthy?

When properly prepared, cassava root boasts a number of health benefits. The root is high in resistant starch, “a type of starch that bypasses digestion and has properties similar to those of soluble fiber,” explains Healthline. Resistant starch feeds beneficial gut bacteria and may even help with reducing inflammation and promoting digestive health.

Additionally, cassava root is a good source of vitamin C, which is known to aid collagen production in the body, support immune health function, and more. 

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According to FoodData Central, 100 grams of cassava root contains 18.2 milligrams of vitamin C, 1.42 grams of protein, 17 milligrams of calcium, 282 milligrams of potassium, and 191 calories. 

But it’s crucial to prepare the root correctly, otherwise you risk cyanide poisoning.

Is cassava root poisonous?

Cassava contains cyanogenic glycoside, which are chemicals that release cyanide in the body. “Regularly consuming cyanogenic glycosides or eating them in high amounts increases the risk of cyanide poisoning,” Healthline reports. “Cyanide poisoning is associated with impaired thyroid and nerve function, paralysis, organ damage, and even death.”

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To avoid consuming cyanide, it’s important to prepare cassava correctly. When prepared properly, the chances of cyanide poisoning from eating cassava are rare. 

How to prepare cassava root

Before you eat cassava, you must ensure it’s been properly prepared and cooked. First, you’ll want to peel the rough, woody exterior—this is where the root retains most of its cyanide-making chemicals. 

After peeling, soaking cassava in water is recommended to further help reduce the amount of toxic chemicals. As far as soaking time, recommendations vary by source. Healthline, for example, recommends soaking cassava in water anywhere between 48 and 60 hours. The Centers for Disease Control and Prevention, on the other hand, recommends soaking between four to six days. They also recommend scraping off the top layer of the cassava flesh. Some recipes call for a quick, 30-minute soak. 

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And finally, it’s time to cook your cassava root. Boiling, frying, and baking are all popular methods of cooking cassava, but boiling is typically the healthiest and will retain the most vitamin C compared to other methods. Ensure your cassava root is thoroughly cooked before enjoying. 

Additionally, cassava can also be processed to create gluten-free cassava flour for baking and tapioca (a starch used in puddings and even boba!). 

If you’re new to cassava root, frozen cassava is also widely available at major grocery stores. When going this route, prepare according to the package instructions. 

Cassava root recipes

Now that you’ve learned about the benefits—and potential risks—of cassava, follow these recipes to whip up a tasty, cassava-forward dish!

Justine Snacks

1Crisped cassava with Cuban-inspired mojo

This Cuban-inspired recipe calls for mojo, a citrusy, garlicky marinade commonly used in Cuban cuisine. Made with lemon juice, cilantro, garlic, ginger, pickled red onions, and red pepper flakes, this bright mojo pairs wonderfully with the crispy cassava chunks.
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ElaVegan

2Cassava fries

When fried or boiled, cassava has a similar consistency to potatoes. These cassava fries are seasoned with a blend of salt, paprika, garlic powder, black pepper, and onion powder. Prepare in your oven, skillet, or air fryer for crispy golden fries.
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Forks Over Knives

3Mashed cassava with corn and peas

There’s nothing like a side of fluffy mashed potatoes. This recipe swaps out tots for cassava, but the recipe isn’t much different than the typical mashed potatoes how-to (remember to soak your cassava root prior to cooking it!). Load up your mash with corn, peas, and garnish with chives. For an even heftier side or meal, top it off with mushroom gravy.
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At My Table

4Brazilian-style cassava chips

Noticing a trend? Cassava is a great alternative to potatoes. This recipe transforms the starchy root into crisp, Brazilian-style chips perfect for snacking.
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Lauren Toyota

5Cassava bacon

A marinade of tamari, maple syrup, liquid smoke, and smoked paprika coat thin cassava strips that are then pan fried, transforming them into crispy bacon. 
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Floured Frame

6Cassava cake

Cassava cake is a classic Filipinx dessert. Despite its name, the texture of cassava cake is closer to that of mochi. Made using grated cassava root, sugar, and coconut milk, this soft chewy treat is typically topped with caramel, custard, or cheese. 
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