Cassava (Raw)
Cassava, also known as manioc or yuca, is a starchy root vegetable commonly consumed in various regions of the world. It is a versatile ingredient, particularly in tropical and subtropical regions, and can be prepared in a variety of ways, including boiled, fried, or used as a flour substitute in gluten-free recipes. Cassava is known for its high carbohydrate content, which provides a significant source of energy, but it is also a good source of vitamins and minerals.
Nutritional Information (per 100g of Raw Cassava)
| Nutrient | Amount |
|---|---|
| Energy | 160 kcal |
| Protein | 1.36 g |
| Total Fat | 0.28 g |
| Saturated Fat | 0.074 g |
| Carbohydrates | 38.06 g |
| Fiber | 1.8 g |
| Sugar | 1.7 g |
| Calcium | 16 mg |
| Iron | 0.27 mg |
| Magnesium | 21 mg |
| Phosphorus | 27 mg |
| Potassium | 271 mg |
| Sodium | 14 mg |
| Zinc | 0.34 mg |
| Copper | 0.1 mcg |
| Manganese | 0.384 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 20.6 mg |
| Thiamin (Vitamin B1) | 0.087 mg |
| Riboflavin (Vitamin B2) | 0.048 mg |
| Niacin (Vitamin B3) | 0.854 mg |
| Vitamin B6 | 0.088 mg |
| Folate | 27 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.19 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Cassava is naturally gluten-free, which makes it a suitable option for individuals with gluten sensitivities or celiac disease. It is also free from common allergens like dairy, nuts, and soy, making it a safe option for many people with allergies. However, it is important to note that cassava must be properly cooked to eliminate harmful compounds (such as cyanogenic glycosides) that are present in raw cassava, which can be toxic if consumed.
Dietary Preferences:
- Gluten-Free: Cassava is an excellent alternative for those avoiding gluten.
- Vegan: It is plant-based and suitable for vegan diets.
- Paleo: As a starchy root vegetable, cassava is often incorporated into paleo diets.
- Low-Fat: With a minimal fat content, cassava is a low-fat food option.
Advice for Preparation:
When preparing cassava, it is crucial to peel it thoroughly and cook it properly to avoid any potential toxicity. Raw cassava contains compounds that, when consumed in large amounts, can be harmful. Boiling, frying, or baking cassava eliminates these toxins. Cassava flour can also be used as a gluten-free flour substitute in various baked goods.
Cassava is an excellent source of carbohydrates and provides a steady release of energy, making it a great option for athletes or individuals needing a high-energy diet. Its neutral flavor pairs well with a wide range of savory and sweet dishes, adding texture and substance to meals.
Conclusion:
Cassava is a nutrient-dense food that can be enjoyed in many forms. While it is high in carbohydrates, its rich mineral content—especially potassium and magnesium—offers a variety of health benefits. As a versatile ingredient, cassava can fit into numerous dietary preferences, including gluten-free and vegan diets. Whether you are preparing it as a side dish, using it to make flour, or enjoying it in a traditional dish, cassava adds both nutrition and flavor to your meals.
