Know what’s on your plate
Cassava flour
Calories & nutrition facts
manioc
Nutrition facts
Per 100 g% DV- Calories 349 kcal —
- Protein 3 g 6%
- Carbohydrate 79 g 29%
- Fat 0.6 g 1%
- Saturated fat 0.2 g 1%
- Fibre 3.9 g 14%
- Sugars 3.7 g —
- Sodium 30.6 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2.2 µg 0%
- Vitamin C 45 mg 50%
- Vitamin D 0 µg 0%
- Vitamin E 0.41 mg 3%
- Vitamin K 4.2 µg 3%
- Thiamin (B1) 0.19 mg 16%
- Riboflavin (B2) 0.1 mg 8%
- Niacin (B3) 1.9 mg 12%
- Pantothenic acid (B5) 0.23 mg 5%
- Vitamin B6 0.19 mg 11%
- Folate (B9) 58.9 µg 15%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 34.9 mg 3%
- Iron 0.59 mg 3%
- Magnesium 45.8 mg 11%
- Phosphorus 58.9 mg 5%
- Potassium 591 mg 13%
- Zinc 0.74 mg 7%
- Copper 0.22 mg 24%
- Manganese 0.84 mg 37%
- Selenium 1.5 µg 3%
Similar foods
- Sweet cassava floursweet349 kcal / 100 g
- Gari cassava flour361 kcal / 100 g
- Cassava flour porridgewith tapyoki (cassava flour)177 kcal / 100 g
- Tapiocamanioc flour332 kcal / 100 g
- Cassava starch328 kcal / 100 g
- Cassavaraw160 kcal / 100 g
- Yam flour381 kcal / 100 g
- Potato flour357 kcal / 100 g
- Sweet potato flourflour364 kcal / 100 g
- Flour
Questions about Cassava flour
Can you use cassava flour instead of plain flour in baking?
Not as a straight swap in every recipe: cassava flour absorbs more liquid and has no gluten, so cakes and breads may turn dense or crumbly. It works especially well in recipes developed for it, such as cassava flatbreads, or in small amounts in batters.
How do you make cassava flour flatbreads?
Mix cassava flour with warm water and a pinch of salt until you have a soft, pliable dough, adding water a little at a time. Roll into thin rounds and cook in a dry, hot frying pan for about 1–2 minutes per side, until lightly browned.
What is the difference between cassava flour and tapioca flour?
Cassava flour is made from the whole peeled root, dried and ground; tapioca flour, also called tapioca starch, is the extracted starch. Cassava flour has more fibre and protein, while tapioca gives a more elastic, chewy texture in baking.
Can cassava flour make fufu?
Yes. Whisk cassava flour gradually into boiling water in a saucepan, stirring vigorously with a sturdy wooden spoon until it becomes smooth, thick and stretchy. Serve it warm with a soup or stew, and use small pieces to scoop up the sauce.
How should you store cassava flour?
Keep it in an airtight container in a cool, dry cupboard, away from steam and strong-smelling foods. If it has absorbed moisture or developed an unusual smell, discard it.
Is cassava flour safe to eat raw?
Do not eat it raw or taste uncooked dough. Cassava roots contain naturally occurring cyanogenic compounds, and safe flour is made by processing the root; cook the flour thoroughly in the finished dish.
What can you use instead of cassava flour?
For cassava flatbreads, finely ground maize flour can work, though the texture will be different. Tapioca starch is not a direct replacement: it lacks the whole-root fibre and produces a much stretchier, more chewy result.
What dishes use cassava flour?
It is used for flatbreads, dumplings and thick porridges, and in parts of West Africa it is cooked into a dough to serve with soups. In Brazil, farinha de mandioca is often toasted into farofa, a crumbly side dish served with meals.
Source: Canadian Nutrient File 6184 · per 100 g · carbohydrate per EU label, fibre excluded
