What Exactly Is Cassava Flour? Benefits + How To Use It, According To Nutritionists

It's an ideal alternative for those with common food allergies, and it makes for a simple substitution in most recipes (more on that later). If you're new to cassava, keep reading to learn what cassava flour is, why it's a good choice, and how to use it. 

It's also important to cook the cassava root before eating since it has the potential to be poisonous. So, on that note, be sure to avoid consuming this flour raw.

There's so much to love about this starchy flour, but here are a few advantages to opting for it in day-to-day cooking. 

Flour alternatives like cassava flour surely come in handy when it comes to accommodating food allergies and dietary preferences. According to registered dietitian Andrea Mathis, RDN, cassava flour is naturally vegan, plus free of nuts, grain, and gluten—making it a great option for those with food sensitivities.

Thanks to the cassava root, this flour is a good source of vitamin C. "Vitamin C is important for immunity and skin health," Syn says. But she does note to check the nutrition label before purchasing, as the levels of vitamin C in the flour can fluctuate depending on the brand and how it's processed. It also features some manganese, which Syn says is an essential trace mineral, important for bone health.

"Because of its mild and neutral flavor, cassava flour is actually preferred in baking, when comparing to other gluten-free flours," Mathis says. And since the swap is a simple 1:1 ratio, it makes for a super-easy substitution. 

Nope, cassava and tapioca flours are not the same and really aren't interchangeable. The main difference between the two is their production. "Tapioca flour is made by extracting the cassava plant through a process of washing and pulping," Mathis says. "While cassava flour is made from the root of the cassava plant." As a result, cassava flour also tends to be thicker in texture.

While cassava flour may be available in most specialty health food stores, if you live in an area where flour substitutes are hard to come by, you may want to purchase online. Cassava flour can be found at any health food store that ships nationally (such as Whole Foods Market and Thrive Market), and there are even options available on Amazon.

You can also find cassava flour as the primary ingredient in some gluten-free foods, such as Jovial's 100% grain-free cassava penne or Siete Foods grain-free tortilla chips.

Cassava flour is a great grain-free choice, known for its mild and neutral flavor. Not to mention, it's totally allergy-friendly—ideal for anyone with gluten, nut, and dairy sensitivities. Plus, it's practically foolproof to swap it in and out of recipes in place of standard AP flour. Of course, it does cost more than wheat flour and may be slightly more challenging to acquire. But all in all, it's a fantastic flour substitution for any pantry.