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Cassava: yellow roots for vitamin A, processing against cyanide

Most of the trial evidence on cassava is about one bred variety. Yellow cassava is biofortified with provitamin A, and it is the cassava in the vitamin A studies below. In a randomized trial in 176 Nigerian preschool children, eating yellow cassava for 17 weeks lifted median vitamin A intake to 536 micrograms RAE a day, against 301 with white cassava. Below the average requirement were 9 percent of children in the yellow group and 29 percent in the white group. That trial measured intake, not vitamin A in the body. In 342 Kenyan schoolchildren with marginal vitamin A status, 18.5 weeks of yellow cassava raised serum retinol by 0.04 micromol per liter, with a confidence interval of 0.00 to 0.07 that touches zero. The ordinary white root in food tables carries only a trace of carotene and zero retinol equivalents per 3.5 oz (100 g), which is why the yellow varieties were bred. The other side of cassava is cyanide, and the root has to be processed before it is eaten. EFSA set an acute limit of 20 micrograms of cyanide per kg of body weight. For raw root at 235 mg cyanide per kg, the highest level it found in sweet cassava sold in Europe, 0.7 to 8.5 g reaches that limit, the lower figure for toddlers. The raw row in the food table below is a composition record, not a way to eat the root. Grating, pounding or soaking for several days, then fermenting and roasting, can remove more than 90 percent of the cyanogens, EFSA reports. A systematic review names cyanide from cassava and protein malnutrition as the two well documented risk factors for konzo, a permanent paralysis of the legs. Observational studies have not shown that cyanide causes it.

Every statement here is tied to a source. The badge says what kind of evidence stands behind it: A is a meta-analysis or systematic review, E is the position of an expert body without its own analysis. How we verify →

The numbers, per 3.5 oz (100 g)

USDA entrykcalProteinFatCarbsFiber
Cassava, raw1601.36 g0.28 g38.1 g1.8 g

These are the USDA entries that are cassava, not foods made from it; they differ in cut, part, pack or preparation. Linked names have a page with the full profile and per-portion figures.

As people eat it, per 3.5 oz (100 g)

As eatenkcalProteinFatCarbsFiber
Cassava, cooked1911.42 g3.03 g39.6 g1.9 g

USDA Food and Nutrient Database for Dietary Studies (FNDDS, release 2024-10-31): cassava as it is prepared and served, from the recipes behind the national dietary survey, rather than a single laboratory sample.

How much is actually in it

What a real portion looks like

What your body absorbs

What cooking and storage change

What it does to your health

Safety, limits and interactions

What people believe that the data does not support

Who this works differently for

What is still unknown

The bottom line

Raw white cassava is mostly starch. The UK table gives 142 calories, 35.3 g of starch and 330 mg of potassium per 3.5 oz (100 g). For vitamin C the UK table says 31 mg per 3.5 oz (100 g) and the USDA record says 20.6 mg, one record each, so the gap is spread between sources. Boiling lowers it. In UK records for the same root, vitamin C goes from 31 to 17 mg per 3.5 oz (100 g) and folate from 19 to 11 micrograms, and part of that fall is water the root takes up in the pot. The USDA retention table for boiled and drained root vegetables keeps 70 percent of vitamin C and folate, and baking keeps 75 and 80 percent. Those factors are set for the food group from 1975 data, not measured on cassava, and they say nothing about removing cyanide. Cassava flour varies a lot. Across 8 USDA samples, iron ran from 0.3 to 19.5 mg per 3.5 oz (100 g) around a median of 1.1 mg, and the source of that spread is not stated. The US dietary survey counts a cup of cooked cassava as 160 g, a US measure that sits well below what people eat where cassava is the staple. How well the body uses the provitamin A was measured in 10 healthy American women eating meals with 3.5 oz (100 g) of biofortified cassava. About 4.2 to 4.5 micrograms of beta-carotene yielded 1 microgram of retinol, with or without added oil, in single meals with a very small group. A laboratory review of 67 articles suggests biofortified provitamin A crops keep more after processing than ordinary varieties, without separating cassava from the other crops. Iron is a different story. In 43 Indonesian adolescent girls with anemia, cookies made from iron-fortified cassava flour did not raise hemoglobin more than control cookies over three months, in a small trial with high dropout. The cautions all concern cyanogens. EFSA applies its acute reference dose of 20 micrograms of cyanide per kg of body weight to cassava roots in full, while it considers that dose over-conservative for most other foods because their cyanide is less bioavailable. Its back-calculation is a worst case. At the Codex limits, 3.1 to 35 oz (87 to 1,000 g) of gari or 0.6 to 7.1 oz (17 to 200 g) of cassava flour reaches the limit, depending on body weight. Since 2022 EU law caps hydrocyanic acid at 50 mg per kg in fresh peeled root and 10 mg per kg in cassava and tapioca flour. Those are market limits for sellers, not a safe intake. Traditional processing chains usually leave about 2 percent of the cyanide in the raw root, EFSA reports, and that figure is not about boiling sweet cassava on its own. EFSA lists the signs of acute cyanide poisoning, from any source, as headache, vertigo, agitation, slowed breathing, metabolic acidosis, confusion, coma, convulsions and death. In a 2015 outbreak in the Philippines, 14 people fell ill and 2 died after a meal of insufficiently prepared bitter cassava, though no case was laboratory confirmed. A Nigerian case series describes three patients who died soon after a meal of gari with cyanide in their blood, and the authors say only that cyanide may have been responsible. For young children the data are observational. In the Democratic Republic of Congo, household flour eaten by children aged 12 to 48 months held on average 52 ppm of cyanogens, five times the WHO cut-off of 10 ppm. Higher flour cyanide went with lower fine motor and neurodevelopment scores, in cross-sectional data. A 2026 case report describes konzo arising mostly in dry seasons and droughts, when too little water prevents soaking bitter cassava long enough to remove its cyanide. Among 217 women in an iodine-deficient area of Tanzania, 98 percent of whom ate cassava daily, those who milled it often had lower urinary thiocyanate, in cross-sectional data. In 20 volunteers in Malaysia eating 7.1 oz (200 g) of boiled cassava leaves twice a day, thyroid hormones T3 and T4 were significantly lower by day 9, in a 1993 study of leaves with no control group. EFSA reports thyroid disorders from cassava only where poorly processed cassava meets iodine deficiency and low protein intake. We have no card on allergy, pregnancy or medicines for cassava. The antidiabetic, anticancer and cholesterol-lowering activity claimed for cassava rests on mostly preclinical studies. A systematic review of 34 of them says the compounds still need isolating and testing before any of it is validated. Why konzo starts is still unknown. In two Congolese cohorts of 60 and 204 people, those with konzo had lower plasma glutathione peroxidase 3, a biomarker association only. In a 2024 national survey in Madagascar, cassava leaves and roots were among the main calcium sources in diets where over 96 percent of every group had inadequate intake.

Related foods

More from the same food group (vegetables and vegetable products)

Sources

  1. csv-local-r3-03 · RCT
    During intervention, median RAE intake was 536 µg/d in the YC group and 301 µg/d in the WC group (P < 0·0001). YC contributed approximately 40 % to total RAE intake. Of the children, 9 % in the YC group and 29 % in the WC group had RAE intake below the Estimated Average Requirement.
    Br J Nutr, 2021 · checked 2026-09-28
  2. csv-local-r3-12 · cross-sectional survey
    The main contributors to calcium intake were cassava leaves, cassava roots, small fresh and dried fish eaten with bones, drinking water across all population groups, and breastmilk in young children.
    Nutrients, 2026 · checked 2026-09-28
  3. csv-sup-r6-15 · CoFID 2021 and USDA FoodData Central, dataset
    CoFID 13-208 Cassava, raw: Vitamin C 31 mg, Carotene Tr, Retinol Equivalent 0 ug, Energy 142 kcal, Starch 35.3 g, Potassium 330 mg per 100 g; USDA FDC 169985 Cassava, raw: vitamin C 20.6 mg per 100 g
    CoFID 2021 (Public Health England), code 13-208; USDA FoodData Central SR Legacy, FDC 169985 · checked 2026-09-28
  4. csv-sup-r6-16 · USDA FoodData Central Foundation Foods, dataset
    Flour, cassava (Foundation Foods, 8 samples): Iron, Fe 0.306-19.5 mg (median 1.075); Calcium, Ca 28.1-224.0 mg (median 60.65); Total dietary fiber (AOAC) 3.01-11.6 g (median 7.915) per 100 g
    USDA FoodData Central, Foundation Foods, release 2026-04-30, Flour, cassava · checked 2026-09-28
  5. csv-sup-r6-19 · USDA FNDDS, dataset
    Cassava, cooked (FNDDS 71930120, fdc_id 2709564): 1 cup = 160 g; Quantity not specified = 80 g
    USDA FNDDS, fdc_id 2709564, Cassava, cooked · checked 2026-09-28
  6. csv-local-r3-01 · randomized crossover trial
    The study was a randomised, cross-over trial of ten American women. ... Vitamin A conversion was 4·2 (sd 3·1) and 4·5 (sd 3·1) μg β-carotene:1 μg retinol, with and without added oil, respectively.
    Br J Nutr, 2013 · checked 2026-09-28
  7. csv-local-r3-06 · case report
    Cases of konzo most often arise during the dry season or prolonged droughts, when limited water availability hinders adequate soaking or processing of cassava roots, preventing the effective removal of their toxic cyanide content prior to consumption.
    BMJ Case Rep, 2026 · checked 2026-09-28
  8. csv-local-r3-07 · cross-sectional
    Urinary thiocyanate (mean; 128 mumol/l) was moderately increased, but women who frequently milled cassava had significantly lower urinary thiocyanate levels.
    Int J Food Sci Nutr, 1996 · checked 2026-09-28
  9. csv-local-r3-10 · systematic review
    Here we conduct a systematic review identifying 67 articles examining the retention of micronutrients in conventionally bred biofortified maize, orange sweet potato, cassava, pearl millet, rice, beans and wheat. Provitamin A crops maintain high amounts compared with non-biofortified counterparts.
    Nat Food, 2023 · checked 2026-09-28
  10. csv-sup-r6-17 · CoFID 2021, dataset
    CoFID 13-208 Cassava, raw: Vitamin C 31 mg, Folate 19 ug, Potassium 330 mg, Iron 0.50 mg; CoFID 13-210 Cassava, boiled in unsalted water: Vitamin C 17 mg, Folate 11 ug, Potassium 260 mg, Iron 0.50 mg per 100 g
    CoFID 2021 (Public Health England), codes 13-208 and 13-210 · checked 2026-09-28
  11. csv-sup-r6-18 · USDA Table of Nutrient Retention Factors, dataset
    USDA-RETN-R6:3454 VEG,ROOTS,ETC,BLD,DRAIND,LITTLE WTR, group Vegetables and Vegetable Products: vitamin_c_mg 70% retained, folate_total_ug 70%, thiamin_mg 85%, potassium_mg 90%; USDA-RETN-R6:3451 VEG,ROOTS,ETC,BAKED: vitamin_c_mg 75%, folate_total_ug 80%, thiamin_mg 90%, potassium_mg 100%
    USDA Table of Nutrient Retention Factors, Release 6, 2007, Retn_Codes 3454 and 3451 · checked 2026-09-28
  12. hf2-csv-3 · EFSA scientific opinion
    The efficacy of reducing cyanogens and cyanide in cassava roots can be increased to > 90% by mechanical disruption of the plant cells (by crushing, repeated pounding, or grating) or by soaking in water for several days (believed to cause a slow disintegration of the cells), followed by allowing time for fermentation and finally by a roasting step. ... Over time, different combinations of detoxification techniques have been developed in different geographical regions in order to convert raw cassava to edible products, which usually contain only about 2% of the cyanide present in the raw material.
    EFSA CONTAM Panel, Evaluation of the health risks related to the presence of cyanogenic glycosides in foods other than raw apricot kernels, EFSA Journal 2019;17(4):5662 · checked 2026-10-08
  13. csv-local-r3-02 · RCT
    We randomly allocated 342 children aged 5-13 y to receive daily, 6 d/wk, for 18.5 wk ... Both yellow cassava and β-carotene supplementation increased serum retinol concentration by 0.04 μmol/L (95% CI: 0.00, 0.07 μmol/L); correspondingly, serum β-carotene concentration increased by 524% (448%, 608%) and 166% (134%, 202%).
    Am J Clin Nutr, 2016 · checked 2026-09-28
  14. csv-local-r3-04 · RCT
    Results were obtained in a total of 43 subjects, 27 in the intervention group and 16 in the control group. The intervention was carried out for three months, with cookies provided once a week for consumption over a week. ... Conclusion: the ANCOVA test for haemoglobin levels indicated no significant difference between the groups.
    Nutr Hosp, 2026 · checked 2026-09-28
  15. csv-local-r3-08 · uncontrolled trial
    Twenty volunteers were given 200 gm of boiled cassava leaves twice a day for 12 consecutive days. Thyroid hormones triiodothyronine and thyroxine were significantly lower by 9 days.
    East Afr Med J, 1993 · checked 2026-09-28
  16. csv-local-r3-13 · EFSA scientific opinion
    For exposure to cyanide from foods other than raw apricot kernels, bitter almonds and cassava roots, this ARfD is likely to be over‐conservative because of the lower bioavailability of cyanide from these foods.
    EFSA CONTAM Panel, EFSA Journal 2019 · checked 2026-09-28
  17. hf2-csv-1 · EFSA scientific opinion
    The CONTAM Panel concludes that the ARfD of 20 μg CN/kg bw should be protective for acute effects of CN from CNGs, regardless of the dietary source.
    EFSA CONTAM Panel, Evaluation of the health risks related to the presence of cyanogenic glycosides in foods other than raw apricot kernels, EFSA Journal 2019;17(4):5662 · checked 2026-10-08
  18. hf2-csv-2 · EFSA scientific opinion
    For raw cassava root, containing 235 mg total cyanide/kg, the ARfD is reached by consumption of 0.7–8.5 g depending on the body weight of the individual ... If gari or cassava flour containing the respective Codex MLs of 2 mg total CN/kg and 10 mg total CN/kg, respectively, are consumed, the ARfD is reached with 87–1,000 g gari and 17–200 g cassava flour.
    EFSA CONTAM Panel, Evaluation of the health risks related to the presence of cyanogenic glycosides in foods other than raw apricot kernels, EFSA Journal 2019;17(4):5662 · checked 2026-10-08
  19. hf2-csv-4 · EFSA scientific opinion
    Signs of acute cyanide poisoning in humans include headache, vertigo, agitation, respiratory depression, metabolic acidosis, confusion, coma, convulsions and death.
    EFSA CONTAM Panel, Evaluation of the health risks related to the presence of cyanogenic glycosides in foods other than raw apricot kernels, EFSA Journal 2019;17(4):5662 · checked 2026-10-08
  20. hf2-csv-5 · EU regulation
    If certain foods such as linseed, almonds and cassava with high levels of cyanogenic glycosides are consumed, the ARfD for cyanide could be exceeded. ... Maximum level (mg/kg) ... 8.3.5 Cassava root (fresh, peeled) 50 8.3.6 Cassava flour and tapioca flour 10
    Commission Regulation (EU) 2022/1364 of 4 August 2022, maximum levels of hydrocyanic acid in certain foodstuffs, OJ L 205/227 · checked 2026-10-08
  21. hf2-csv-6 · outbreak investigation
    Fourteen cases with two deaths were identified (case fatality ratio: 14%). All cases consumed cassava on 1 October 2015 except for one child who spat it out. ... The cassava sample had a cyanide level of 68.94 ug/g and was identified as bitter cassava, also known as a potentially dangerous kind. Insufficient food preparation was noted. In the retrospective cohort study, intake of cassava (RR = 208, 95% CI: 19.94-2169.32) was associated with the illness.
    Western Pac Surveill Response J, 2018 · checked 2026-10-08
  22. hf2-csv-7 · case series
    Three patients admitted to the Accident and Emergency Unit of Lagos University Teaching Hospital (LUTH) after eating a cassava based meal 'Gari' died shortly after admission. The patients vomited and complained of abdominal pain immediately after the meal. They were unconscious with renal failure and died of cardiopulmonary arrest. The cyanide levels in the blood and urine averaged 1.12 and 0.54 mg l-1, respectively.
    Hum Exp Toxicol, 1992 · checked 2026-10-08
  23. csv-local-r3-11 · systematic review
    However, more studies that aim to isolate the phytochemicals in cassava extracts and evaluate their pharmacological property are necessary to further validate their medical and nutritional values.
    J Evid Based Integr Med, 2023 · checked 2026-09-28
  24. csv-local-r3-14 · EFSA scientific opinion
    Thyroid disorders due to CNGs have only been reported in populations eating poorly detoxified cassava in areas of iodine deficiency and under conditions of insufficient protein nutrition.
    EFSA CONTAM Panel, EFSA Journal 2019 · checked 2026-09-28
  25. hf2-csv-8 · cross-sectional study
    The mean (SD) and median (IQR) of cyanogen content of cassava household flour were above the WHO cut-off points of 10 ppm (52.18 [32·79]) and 50 (30-50) ppm, respectively. ... After adjusting for biological and socioeconomic predictors at multivariable analyses, fine motor proficiency and child neurodevelopment remained the main predictors associated with the concentration of cyanide in cassava flour: coefficients of -0·08 to -.15 (p < 0·01).
    PLoS One, 2018 · checked 2026-10-08
  26. csv-local-r3-05 · systematic review
    Available data show that cassava-derived cyanide poisoning and protein malnutrition constitute two well-documented risk factors of konzo. However, observational studies have failed to demonstrate the causal relationship between konzo and cyanide poisoning.
    Neurotoxicology, 2021 · checked 2026-09-28
  27. csv-local-r3-09 · cohort
    Despite understanding the dietary factors that lead to konzo, the molecular markers and mechanisms that trigger this disease remain unknown.
    Nat Commun, 2024 · checked 2026-09-28

Review. Reviewed on 2026-10-08 for evidence level, dose and population context, and claims a reader could misread. Bioma Learn has no human medical reviewer at this time, and we say so rather than invent one. Methodology. This is information, not medical advice.