Cassava flour is a flour made from the whole cassava root. It has no gluten, a mild taste and a soft, fine texture, and it comes from one of the most widely eaten roots in Africa, Latin America and Asia. Here is what it is, how it differs from tapioca, and how to use it.
What cassava flour is
Cassava is a starchy root. To make cassava flour, the root is peeled, dried and ground. Per 100 grams, raw cassava root has about 160 calories and 38 grams of carbohydrate, according to USDA FoodData Central (record 169985).
Cassava flour vs tapioca flour
- Cassava flour uses the whole peeled root.
- Tapioca flour is the starch extracted from the root.
They behave differently in recipes, so they are not always a swap. Read is cassava flour the same as tapioca flour.
Is cassava flour gluten free?
Cassava has no gluten. Coeliac UK lists cassava (manioc) and tapioca as gluten free. If you have celiac disease, look for a certified gluten free label. Read is cassava flour gluten free.
How to use cassava flour
- Baking: pancakes, flatbreads, tortillas and cookies.
- Thickening: soups, stews and sauces.
- Swallow: stirred into hot water to make a soft dough to eat with soup.
See how to cook with cassava flour and cassava flour vs wheat flour.
Never eat raw cassava
Raw cassava root contains natural compounds called cyanogenic glucosides. A 2009 review in Comprehensive Reviews in Food Science and Food Safety (Tanumihardjo, Montagnac and Davis) reports that making cassava into flour by crushing and sun drying removes 96 to 99 percent of them. Buy cassava flour from a seller you trust.
Storing cassava flour
Keep it in a sealed container in a cool, dry place, away from moisture.
Is cassava flour healthy?
We make no health claims about cassava flour. It is a useful, gluten free flour for cooking and baking. If you have a medical diet, ask your doctor or a registered dietitian whether it fits.
Questions people ask
What does cassava flour taste like? Mild. It takes on the flavor of what you cook with it.
Can I swap cassava flour for wheat flour? Often, but not always one for one. It absorbs liquid differently, so start with a recipe written for cassava flour.
Is cassava flour safe during pregnancy? Ask your doctor or midwife about any diet change in pregnancy.
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