We’ve noticed a huge increase in cassava flour on ingredient labels lately! What is cassava, and why eat it?

Cassava is a drought-tolerant root vegetable native to South America.

It should not be consumed raw - cassava is always soaked, fermented, dried and/or cooked. It is high in resistant starch, which feeds healthy gut bacteria and aids in proper digestion.

Tapioca is made from extracting just the starch from cassava. Cassava flour, on the other hand, contains the whole root peeled, dried and ground (leaving it higher in fiber and other nutrients).

As a tuber cassava is naturally gluten free, grain and nut free, vegan, vegetarian and paleo, making it an excellent replacement for wheat or nut flour in many diets. However, it is relatively high in calories and carbohydrates per serving, so it should still be consumed in moderation.

We recommend…


Cassava Flour by Pamela’s or Bob’s Red Mill

Either brand contains 2g fiber per serving, and 130 calories or less (which is average when comparing flour nutrition). Most resources say you can substitute 1:1 for wheat flour in recipes, or use slightly less because it absorbs more liquid than wheat.

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Siete Grain Free

Now offering a large selection of tortilla chips which are cassava-based, as well as delicious wraps!


Also in the grocery aisles: cassava-based crackers by Simple Mills, pancake mixes by Birch Benders and a variety of gluten free grain free snacks in the snack aisle.