Cassava: what it is, benefits and recipe for mashed potatoes fit with it

Benefits of Cassava

In addition to being essentially energetic, cassava is also considered a nutraceutical. This means that the components present in it play important roles in the body, benefiting the consumer’s health.

For example, in the potato baroa, as it is also known, we can find vitamins A, C and those of the B complex. The most prominent minerals are: calcium, phosphorus and iron . What makes it recommended for all people, from children to the elderly.

Its properties also give it the ability to give satiety faster than other foods and even regulate the bowel . These are just some of the reasons to integrate this root into the family menu. And the ways to do this are varied, you can prepare it cooked, fried or in the form of puree.

Unlike cassava, this tuber has more water and fewer calories in its composition. Thus, if consumed correctly, it does not make you fat and can also contribute to the weight loss process.

Benefits of Cassava

In 100 grams of potato baroa we identified more phosphorus and potassium than the same amount of potato , sweet potato , yam, carrot and yam. ( 1 ) These two minerals are important for promoting health.

Regulates the bowel and satiates

According to the Brazilian Table of Food Composition (TACO), 100 grams of cooked cassava contains 1.8 grams of dietary fiber . ( 2 ) Thus, it contributes to bowel regulation, as it facilitates peristaltic movements and the elimination of feces. ( 3 )

Another benefit of this same compound is that it promotes satiety after a meal, which helps with weight control . This is due to the constitution of fibers, which require more chewing. Consequently, the brain understands that the body is consumed more, even if this doesn’t happen in practice. ( 3 )

For all these effects, the World Health Organization (WHO) recommends the intake of 25 grams of fiber per day. Therefore, add to your plate the baroa potato, flaxseed , whole foods and unpeeled or pomaceous fruits.

Helps lower cholesterol

Another contribution of fiber is the control of cholesterol levels. Their action is related to their physicochemical properties, that is, water retention, apparent solubility, binding capacity and degradation.

They can protect the body against coronary heart disease . According to the Brazilian Society of Cardiology (SBC) pathologies such as hyperinsulinemia, hyperglycemia, hypertension , obesity and hemostatic factors are avoided or mitigated with the consumption of fibers. ( 4 )

Delays glucose absorption

When consuming foods rich in complex carbohydrates, the body begins a process of converting some substances, such as starch into glucose. When this happens, there is a spike in blood sugar.

The soluble fiber present in the potato baroa slows down this transformation. As a consequence of this action, there is a slowdown in the absorption of sugar, resulting in decreased levels of glucose in the bloodstream. Therefore, this food is an ally of diabetics and people who want to prevent diabetes mellitus type II. ( 3 )

Important for the nutrition of children and the elderly

Once cooked, the manioc is easily digestible . In addition, the daily consumption of 100 grams of the tubercle can supply the need for minerals in children, adults, pregnant women, nursing mothers and the elderly. ( 5 )

According to the pediatrician, Priscila Moraes, even babies from 6 months of age can already enjoy the nutrients present in solid foods. Among the complex carbohydrates that can be offered to little ones are potato baroa, yam and potato.

power up

This tuber contains approximately 25 grams of carbohydrates. Compounds that serve as energy fuel for the body and promote muscle contraction. For these effects, they are perfect for athletes and for those who want to be more active during the day. ( 2 , 6 )

Nutritional table

100 gram serving Amount per serving
Hard cooked
Energetic value 101 kcal 80 kcal
Protein 1,0 g 0,9 g
Cholesterol 0 0
Carbohydrate 24,0 g 18,9 g
Fiber 2,1 g 1,8 g
Calcium 17 mg 12 mg
Magnesium 12 mg 8 mg
Match 45 mg 29 mg
Ferro 0,3 mg 0,4 mg
Zinc 0,2 mg 0,4 mg
Potassium 505 mg 258 mg
C vitamin 7,6 mg 17,1 mg

* Daily reference values ​​based on a 2000kcal or 8400kj diet. Your daily values ​​can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition. ( 2 )

Cassava makes you fat?

Cassava fibers are allied to the slimming process . In addition, this tuber has a lower calorie content compared to cassava, containing 80 in 100 grams. ( 2 )

However, nutritionist Bianca Patrícia Bastos points out that no food itself makes you fat or slim. “Weight gain is the result of a series of factors, which include a poor diet and sedentary lifestyle”, he explains.

Carbohydrate-rich foods can contribute to weight gain, so it’s important to consume them in moderation . “A good option is to prepare them with the bark, which has many nutrients and is rich in fiber, which will increase the feeling of satiety”, advises Bianca.

Potato recipes

In addition to being tasty and nutritious, cassava, when cooked, gains a vibrant color, making dishes more beautiful and attractive.

How to cook?

The nutritionist recommends steaming the potatoes to maintain the integrity of the vitamins. In the composition of the dish, also add other cooked vegetables, such as carrots and broccoli, for example.


  • 3 peeled cassavas, cut into thin slices and well washed
  • Himalayan salt to taste
  • 1 sprig of fresh rosemary or dried oregano
  • Vegetable oil.

Put the oil to heat, then add the manioc and stir so that they don’t stick together. Once they are fried, remove them and place them in a container to remove excess oil. Season with salt and spices and you’re done.

Fit cassava puree

  • 500 g of cassava
  • ½ cup (of tea) of skimmed milk
  • 1 tablespoon of chopped parsley .

Peel and steam the roots. Then mash them, placing them in a pan on the fire and adding milk. Stir until the puree is smooth. Turn off the heat and add the chopped parsley.

Frequently Asked Questions

1. Is it a carbohydrate?

Cassava is not a carbohydrate, but it has this macronutrient in its composition. And he is responsible for the reputation of energy food that it has.

2. What is the price per kg?

This answer may vary according to the city, but in general, 1 kg of cassava is sold for R$ 18 . To choose the best ones, make sure they have a deep yellow color, no bruises or soft areas and dark spots. ( 7 )

3. Which is better: baroa potato or sweet potato?

The same amount of the sweet type has more water and carbohydrates than baroa, since the calorie content is lower . With this, it can be said that manioc has a certain disadvantage. However, when we think about the food as a whole, we can conclude that both are essential for food, being recommended to vary the options in meals.

4. What is the difference between cassava and cassava?

While cassava has approximately 69% water, cassava has almost 80%. Calories are also quite different, as the first is 125 and the second, as we’ve seen, 80 kcal. ( 2 )

Ellie Lauderdale

My name is Ellie Lauderdale, MD and I am USA based professional Nutritionist .

I am a Registered Dietitian Nutritionist and board certified specialist in sports dietetics who is trained in integrative medicine. I have worked with hundreds of clients, from those suffering with chronic disease to professional and olympian athletes. My goal is to help optimize you from the inside so that you can feel, perform, and look your best on the outside.

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