Vegetable
Cassava
Cassava (manioc, yuca, Manihot esculenta) is a starchy tropical root that must be correctly prepared—bitter types contain cyanogenic glycosides removed by peeling, grating, soaking, fermenting, or thorough cooking. Sweet table types, properly cooked, are mild, dense, and slightly sweet, similar to a dry potato. Boil, fry as chips, mash, or ferment into garri, farinha, and tapioca starches. Never eat raw bitter cassava. Frozen peeled roots simplify home cooking outside the tropics.
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Breeds & varieties
A sample of named types with their own origin and culinary profiles.
Characteristics
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Traits
Nutrition and pairings
Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 0.2 g
- Saturated Fat 0.06 g
- Trans Fat 0 g
- Monounsaturated Fat 0.04 g
- Polyunsaturated Fat 0.1 g
- Cholesterol 0 mg
- Sodium 19.8 mg
- Salt 0.05 g
- Total Carbohydrate 31 g
- Dietary Fibre 2.5 g
- Total Sugars 1.5 g
- Complex / starch 24 g
- Protein 1.5 g
- Water 65.4 g
- Energy 132 kcal
- Water 65.4 g
- Carbohydrates 31 g
- Sugars 1.5 g
- Monosaccharides 1.96 g
- Disaccharides 0.84 g
- Starch 24 g
- Amylose 1.57 g
- Amylopectin 4.71 g
- Digestible Starch 5.34 g
- Resistant Starch 0.63 g
- Fibre 2.5 g
- Soluble Fibre 0.88 g
- Insoluble Fibre 1.64 g
- Protein 1.5 g
- Plant Protein 1.81 g
- Fat 0.2 g
- Saturated Fat 0.06 g
- Monounsaturated Fat 0.04 g
- Polyunsaturated Fat 0.1 g
- Vitamins 121 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.07 mg
- Vitamin B2 — Riboflavin 0.09 mg
- Vitamin B3 — Niacin 0.69 mg
- Vitamin B5 — Pantothenic Acid 0.34 mg
- Vitamin B6 0.17 mg
- Vitamin B7 — Biotin 1.7 µg
- Vitamin B9 — Folate 33.4 µg
- Vitamin C 37 mg
- Vitamin E 0.44 mg
- Vitamin K 27.1 µg
- Minerals 430 mg
- Major Minerals 424 mg
- Trace Minerals 6.1 mg
- Salt 0.05 g
- Sodium Chloride 0.05 g
Vitamins
vitamin-c: 37 · vitamin-a: 20 · vitamin-b1-thiamine: 0.07 · vitamin-b2-riboflavin: 0.09 · vitamin-b3-niacin: 0.69 · vitamin-b5-pantothenic-acid: 0.34 · vitamin-b6: 0.17 · vitamin-b7-biotin: 1.7 · vitamin-b9-folate: 33.4 · vitamin-e: 0.44 · vitamin-k: 27.1 ·
Minerals
Sodium: 19.76 · Potassium: 352 · Calcium: 52 · Iron: 0.7 · Zinc: 0.4 · Iodine: 5 ·
Starchy vegetables store digestible carbohydrate for cooking energy.
History
Amazonian peoples domesticated cassava and developed detoxifying processing methods.
Portuguese and Spanish trade carried cassava to Africa and Asia as a calorie staple.
Tapioca pearl and starch industries commercialised cassava carbohydrate globally.
Improved varieties expanded cassava’s role in food security worldwide.