Cassava Flour: Benefits, Risks, and Dietary Considerations

What Is Cassava Flour? Health Benefits and Risks

This gluten-free alternative to wheat flour is a staple carbohydrate in many countries.
What Is Cassava Flour? Health Benefits and Risks
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By
Jody Braverman, CPT, FNS, RYT
Updated on August 7, 2025
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Cassava is a starchy root vegetable that is most commonly used in Africa, Southeast Asia, Latin America, and the Caribbean.

You may have seen cassava products displayed in grocery or health food stores as a gluten-free alternative to wheat flour.

Depending on your health needs, this root-based flour could be a useful addition to your diet. There are, however, a few things to keep in mind when choosing and preparing the product.

What Is Cassava Flour?

Cassava is a major source of carbohydrates in many countries — it's energy-dense, resistant to drought, and can survive in low-nutrient soils, making it a hardy and reliable crop.

To make the flour, the cassava root is roasted or sun-dried and ground. The way the product is manufactured is important for safety, which we address below.

Because cassava has a very mild taste, it is less likely to change the flavor profiles of recipes that usually use wheat flour.

Health Benefits of Cassava Flour

As is the case with all wheat-alternative flours, cassava has strengths and weaknesses which your unique health needs will determine.

Cassava flour contains significant amounts of starch, for example, particularly slowly digestible starch (SDS) and resistant starch (RS), which can balance insulin levels, promote fullness, and support gut health.

However, cassava is very low in protein compared to other flours, with less than 1 gram per 100 grams; whole wheat, brown rice, and chickpea flours are richer sources, with between 7 to 22 grams per 100 grams of flour.

 Cassava is the most carbohydrate-dense of the four. It's also low in fat, but that is not a unique quality of most flour products.
Notably, cassava flour is lower in essential minerals like calcium, iron, and zinc, and — like with most flours — contains phytates, a chemical compound that binds to nutrients available in cassava and makes it even more difficult for the body to absorb them.

In summary, cassava is a good flour alternative for people looking for a high-carb, high-starch addition to their diet but are not relying on their flour for most vitamins, minerals, and protein.

Is Cassava Safe to Eat?

Cassava contains what are called “anti-nutritional compounds,” like cyanide. Proper processing (such as cooking or fermentation) is important to reduce cyanide to safe levels. Most commercial cassava flour has been properly processed and carries less risk of cassava poisoning.

Proper processing involves soaking the roots in water for several days, then drying them in the sun or roasting them. After that, the outer covering is removed and the roots are ground into flour. If any of these steps are not thoroughly executed, the levels of cyanogenic compounds remain high.

Although rare, there have been cases of cyanide poisoning from improperly processed cassava flour. Manufacturers can test their products before they reach the consumer to ensure safety. When choosing a product, check to see that this testing has been performed.

The Takeaway

  • Cassava flour is a naturally gluten-free, carbohydrate-rich alternative that contains slowly digestible and resistant starches, which can promote satiety and support gut health.
  • It is very low in protein and essential minerals like calcium, iron, and zinc. Its phytate content can also hinder the absorption of the few minerals it does contain.
  • While both raw and processed cassava contains cyanide, commercial flour generally has safe amounts because it has been properly processed through heating and drying, which is crucial to eliminate the risk of poisoning.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Wambua M et al. Nutritional Composition, Antinutritive Compounds, and Starch Properties of Flour From Cassava Varieties Grown in Nakuru County, Kenya. ResearchGate. November 2023.
  2. Flour, Cassava. U.S. Department of Agriculture. April 20, 2023.
  3. Chickpea Flour (Besan). U.S. Department of Agriculture. April 1, 2019.
  4. Flour, Rice, Brown. U.S. Department of Agriculture. October 30, 2020.
  5. Flour, Wheat, All-Purpose, Enriched, Bleached. U.S. Department of Agriculture. April 1, 2020.
  6. Maciel AC et al. Health Exposure Risks and Bioremediation of Cyanide in Cassava Processing Effluents: An Overview. Journal of Water Process Engineering. October 2023.
  7. Alitubeera PH et al. Outbreak of Cyanide Poisoning Caused by Consumption of Cassava Flour — Kasese District, Uganda, September 2017. Centers for Disease Control and Prevention. April 5, 2019.
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Kara Andrew, RDN, LDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Kara Andrew, RDN, LDN, is the director of health promotion for Memorial Hospital in Carthage, Illinois. She is also licensed as an exercise physiologist and certified in lifestyle medicine by the American College of Lifestyle Medicine. Her experience includes corporate wellness, teaching for the American College of Sports Medicine, sports nutrition, weight management, integrative medicine, oncology support, and dialysis.

She earned her master's in exercise and nutrition science at Lipscomb University.

Andrew has served as a president and board member of the Nashville Academy of Nutrition and Dietetics. She was recently elected a co-chair of the fitness and medicine group in the American College of Lifestyle Medicine.

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Jody Braverman, CPT, FNS, RYT

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