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Cassava is a starchy tropical root, also sold as yuca or manioc, that is a carbohydrate staple across tropical Africa, Asia and Latin America. It is filling, drought-tolerant and versatile, but it has one rule that matters more than any nutrient: cassava root contains natural compounds that can release cyanide, so it must be peeled and properly cooked or processed before eating. This guide covers what cassava root is, cassava nutrition from the USDA SR Legacy database, how food-safety agencies say to prepare it, and a careful answer to whether cassava is safe.
Peptide Labs does not sell cassava or cassava products. This article is general nutrition information, not medical advice.
Key Takeaways
- Cassava (Manihot esculenta) is a starchy root; in US stores it is often labeled yuca.
- Raw cassava contains cyanogenic glycosides. Food-safety agencies say to peel it and cook it fully; never eat it raw.
- USDA SR Legacy lists only raw cassava: about 160 calories, 38 grams of carbohydrate and 1.8 grams of fiber per 100 grams.
- Cassava is low in protein and fat and supplies vitamin C, manganese and copper before cooking.
- Poorly processed bitter cassava in diets low in protein is linked with a paralytic disease called konzo in parts of Africa.
What is cassava root?
The USDA PLANTS database lists cassava as Manihot esculenta, a woody shrub whose long, tapering roots have rough brown skin and white, starchy flesh. The roots are boiled, fried, mashed, fermented, dried and ground into flour. Familiar cassava foods include yuca frita, fufu, gari, cassava bread and cassava flour used in gluten-free baking. Tapioca is a starch extracted from the root and has its own guide coming soon. In stores, cassava root is usually labeled yuca with one c, easy to confuse with the unrelated ornamental yucca plant; even USDA’s database names a snack “yucca (cassava) chips”.
Cassava is a carbohydrate staple first and foremost. A CDC report describes it as a major source of carbohydrates in tropical areas, resistant to drought, diseases and pests, which is exactly why it matters so much where food supplies are fragile.
Cassava nutrition (USDA, raw root)
One limitation up front: USDA SR Legacy has a single cassava entry, raw cassava (FDC 169985). There is no boiled, baked or fried cassava entry, so the numbers below describe the peeled raw root before cooking. Cooking changes water content and some nutrients, and there is no USDA cooked value to show by how much. Percent Daily Values use FDA Daily Values.
| Nutrient | Per 100 g | Per cup (206 g) | %DV per cup |
|---|---|---|---|
| Calories | 160 | 330 | Not applicable |
| Carbohydrate | 38.1 g | 78.4 g | 29% |
| Fiber | 1.8 g | 3.7 g | 13% |
| Total sugars | 1.7 g | 3.5 g | No DV |
| Protein | 1.4 g | 2.8 g | 6% |
| Fat | 0.3 g | 0.6 g | 1% |
| Vitamin C | 20.6 mg | 42.4 mg | 47% |
| Potassium | 271 mg | 558 mg | 12% |
| Manganese | 0.38 mg | 0.79 mg | 34% |
| Copper | 0.10 mg | 0.21 mg | 23% |
| Folate | 27 mcg DFE | 56 mcg DFE | 14% |
| Magnesium | 21 mg | 43 mg | 10% |
| Vitamin B6 | 0.09 mg | 0.18 mg | 11% |
| Vitamin A | 1 mcg RAE | 2 mcg RAE | Under 1% |
In plain terms, cassava nutrition is mostly carbohydrate: it is very low in protein and fat and has almost no vitamin A, unlike orange sweet potato. That low protein matters in places where cassava makes up most of the diet, as the konzo research below shows.
Cassava compared with other starchy foods
| Food per 100 g (USDA FDC ID) | Calories | Carbohydrate (g) | Fiber (g) | Protein (g) | Vitamin C (mg) | Potassium (mg) |
|---|---|---|---|---|---|---|
| Cassava, raw (169985) | 160 | 38.1 | 1.8 | 1.4 | 20.6 | 271 |
| Potato, baked, flesh (170033) | 93 | 21.6 | 1.5 | 2.0 | 12.8 | 391 |
| Sweet potato, boiled, no skin (168484) | 76 | 17.7 | 2.5 | 1.4 | 12.8 | 230 |
| Plantain, green, boiled (168216) | 121 | 29.2 | 2.6 | 1.1 | 9.1 | 289 |
| Yucca (cassava) chips, salted (173152) | 515 | 69.2 | 3.7 | 1.3 | Not listed | 868 |
Cassava is denser in calories than potato or sweet potato because it contains less water, a point to keep in mind if you are swapping one for another. Salted cassava chips run about 146 calories, 7.3 grams of fat and 84 milligrams of sodium per ounce in USDA data. The Dietary Guidelines list cassava and yucca in the starchy vegetables subgroup, with plantains, potatoes, taro and yam; our starchy vegetable guide and plantain guide go further, and calorie-dense staples also appear in our high-calorie foods guide.
Is cassava safe? Cyanogenic glycosides explained
Cassava is safe to eat when it is prepared properly, and unsafe when it is not. The root, and even more so the leaves, contain cyanogenic glycosides: plant compounds that can break down to release hydrogen cyanide. Food Standards Australia New Zealand (FSANZ) says cassava sold there is safe provided it is prepared properly, and its Food Standards Code requires cassava to be labeled, or accompanied by a statement, saying it must be peeled and fully cooked before eating. The European Food Safety Authority lists cassava with bitter almonds and linseed as foods containing these compounds and notes that cyanide is released more readily from cassava than from linseed; our flaxseed guide covers the linseed side.
How cassava is made safe
- Peel it: FSANZ requires labels telling buyers to peel cassava, and traditional methods start by removing the skin.
- Cook it fully: never eat cassava raw. FSANZ notes that boiling, steaming, baking or frying alone removes a variable share of the compounds, from about 10 to 75 percent, and that cooking alone is not reliable for roots with high levels.
- Traditional processing: soaking, grating, fermenting and sun-drying, as used to make gari, fufu and many cassava flours, remove most of the cyanogenic glycosides, according to FSANZ.
- Flour: FSANZ describes a wetting method, mixing cassava flour with water and letting it stand before cooking, as the simplest way to detoxify cassava flour.
- Leaves: cassava leaves are more nutritious than roots but carry higher levels of these compounds and need their own thorough preparation.
For home cooks, the practical message is simple: get cassava from a reputable shop, follow any label directions, peel it, cook it thoroughly and do not eat it raw or undercooked.
When preparation fails: poisoning and konzo
Problems arise when processing is cut short. A CDC MMWR report described an outbreak in Kasese District, Uganda, in September 2017: 33 people with diarrhea, vomiting and abdominal pain were admitted to the hospital after a funeral meal made from cassava flour mixed with hot water. The flour batch was traced to one wholesaler and had high cyanogenic content, and officials ran health education on adequate processing.
A longer-term risk is konzo, an abrupt and permanent paralysis of the legs described in poor rural areas of Africa. A 2011 review linked konzo to high cyanogen intake from insufficiently processed bitter cassava combined with a protein-deficient diet, with epidemics at times of severe food shortage. A 2021 systematic review called cyanide exposure from cassava and protein malnutrition the two well-documented risk factors, while noting that observational studies have not proved a causal link and the mechanism remains unknown. Neither paper concerns properly prepared cassava eaten as part of a varied diet.
Iodine and gluten notes
The NIH Office of Dietary Supplements lists cassava, soy and cruciferous vegetables as goitrogens, foods that can interfere with iodine use by the thyroid, and says this matters mainly where iodine deficiency is common; see our iodine guide. Cassava is a root, not one of the gluten-containing grains (wheat, rye and barley) defined in FDA’s gluten-free rule, which is why cassava flour is popular in gluten-free baking. Flours and mixes can still meet wheat in processing, so people with celiac disease should look for a gluten-free label and talk to their clinician.
How to cook cassava root at home
- Cut the root into sections, slit the thick brown skin lengthwise and peel it away completely.
- Cook the peeled pieces until they are completely tender all the way through before mashing, frying or roasting.
- Frozen peeled yuca still has to be cooked fully; follow the package directions.
- If a label gives preparation steps, as FSANZ requires for cassava sold in Australia and New Zealand, follow them exactly.
Frequently Asked Questions
Is cassava safe to eat?
Yes, when it is peeled and fully cooked or traditionally processed. Raw or poorly processed cassava can release cyanide, and food-safety agencies say never to eat it raw.
What is cassava root called in stores?
Usually yuca, sometimes manioc. It is not the same as the ornamental yucca plant.
What does cassava nutrition look like?
USDA lists raw cassava at about 160 calories, 38 grams of carbohydrate, 1.8 grams of fiber and 1.4 grams of protein per 100 grams, plus vitamin C, manganese and copper.
Is cassava flour gluten-free?
Cassava is not a gluten-containing grain under FDA rules, but flour can meet wheat in processing. Choose flour labeled gluten-free if you need to avoid gluten.
Can you eat cassava leaves?
They are eaten in many countries, but FSANZ says the leaves contain higher levels of cyanogenic glycosides than the roots, so they require thorough traditional preparation.
Is cassava better than potatoes?
Neither is simply better. Per 100 grams, raw cassava has more calories and carbohydrate than baked potato and needs careful preparation; potato has a little more protein and potassium.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Plantain: Plantain vs Banana, Nutrition and How to Cook It, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps, Taro Root: Taro Nutrition, Poi, Leaves and Cooking Safety.