Cassava

Cassava is the root vegetable that replaces wheat in grain-free cooking. It carries carbohydrate and a little vitamin C, with none of the gluten or anti-nutrients grains bring.

The 50 Man Foods uses cassava as the starch base for men who cannot tolerate any grain. It must be cooked; raw cassava is toxic.

  • Cooked, as a starch
  • Root vegetable
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, raw Amount % DV Relative amount
Carbohydrate 38 g 13%
Vitamin C 20 mg 22%
Potassium 271 mg 8%
Calories 160 kcal 8%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Cassava is grain-free starch. It replaces wheat, rice and corn without the gluten, lectins and phytates that drive inflammation.

The potassium in cassava supports hydration and insulin sensitivity.

How much, how often

  • 100–200 g

    Cooked, as a starch

    Grain-free starch base for men who cannot tolerate wheat.

  • Boiled well

    Not raw

    Raw cassava is toxic; cooking destroys the cyanogenic glycosides.

How to buy and prepare it

Fresh cassava should be firm, white inside, without brown streaks. Frozen cassava is a practical fallback.

Cassava flour is the grain-free flour the 50 Man Foods uses for baking.

Peel, boil for 20 minutes until soft, then mash with butter and salt. Do not eat raw; the raw root contains cyanogenic glycosides that are destroyed by cooking.

Cassava flour replaces wheat flour in flatbreads and pancakes.

Fresh cassava keeps 3 days in the fridge. Peel, freeze in chunks for longer.

Cooked cassava keeps 3 days in the fridge or 2 months frozen.

In these guides

Questions

Is cassava toxic raw?
Yes, raw cassava contains cyanogenic glycosides. Cooking destroys them completely. Do not eat it raw.
Is cassava keto?
No — 38 g carbohydrate per 100 g. It is a starch, not a keto food.
Is cassava better than potato?
Different job. Cassava is grain-free; potato has more potassium. Both are excellent starches.