Does cassava have folic acid? Understanding Cassava's Nutritional Profile

October 15, 2025 •

4 min read

A 3.5-ounce (100-gram) serving of cooked cassava root contains approximately 6% of the Daily Value (DV) for folate, making it a source of this essential B-vitamin. This answers the direct question of does cassava have folic acid, confirming that while not a primary source compared to other foods, it does contribute to daily intake when properly prepared.

Quick Summary

Cassava root and leaves contain folate, though the amount is moderate and can be affected by processing methods. The root is primarily a source of carbohydrates and vitamin C, while the leaves offer a higher concentration of vitamins and protein. Proper preparation is crucial to mitigate the presence of cyanogenic glycosides and to maximize the retention of nutrients.

Key Points

Source of Folate: Cassava contains folate (also known as folic acid), particularly in its leaves, which are a richer source than the root.
Preparation is Crucial: Raw cassava contains toxic cyanogenic glycosides and must be thoroughly cooked to be safe for consumption.
Nutrient Loss During Cooking: Some nutrients, including heat-sensitive folate, can be lost during the boiling process.
Main Energy Source: Cassava root is primarily a source of carbohydrates, providing high energy content and resistant starch for gut health.
Not a Complete Source: Due to its low protein and modest folate content, cassava should be part of a varied diet that includes other nutrient-dense foods.
Varieties Differ: The nutritional composition, including folate levels, can vary depending on the cassava variety, growing conditions, and age of the plant.
Leaves vs. Roots: While the root is consumed as a starchy vegetable, the leaves offer a higher concentration of protein, vitamins (including folate), and minerals.

Folate Content in Cassava Root vs. Leaves

While cassava root does contain some folate, its concentration is relatively modest, and the bulk of the folate is actually found in the plant's leaves. A standard 100-gram serving of cooked cassava root provides a small but notable amount of folate. However, cooked cassava leaves, which are edible and consumed in many cultures, are a much richer source of folic acid, along with other vitamins and minerals. This distinction is vital for anyone relying on cassava for its nutritional content, especially regarding B-vitamins.

Factors such as the cassava variety, soil conditions, and the plant's age can all influence the vitamin and mineral content. Therefore, relying solely on cassava as a primary folate source is not recommended. For a more balanced approach to nutrition, it should be complemented with other folate-rich foods like dark leafy greens, legumes, and fortified grains.

The Critical Role of Proper Processing

One of the most important considerations when consuming cassava is the necessity for proper preparation. Raw cassava contains cyanogenic glycosides, which can release toxic cyanide into the body. Processing methods are not only vital for safety but also have a significant impact on nutrient retention, including folate levels.

Peeling: The initial step of peeling the root removes the outer layer, which contains the highest concentration of toxic compounds.
Washing and Soaking: Submerging the peeled, chopped cassava in water for an extended period, sometimes up to 48 hours, is essential for leaching out harmful chemicals.
Cooking: Thoroughly boiling, roasting, or baking the cassava completely neutralizes the remaining toxins. The cooking water should always be discarded.
Fermentation: In some traditional preparations like gari or fufu, fermentation is used. This process is effective at reducing cyanide content and can also influence the bioavailability of certain nutrients.

Crucially, heat-sensitive nutrients like folate can be lost during the cooking process. Boiling, in particular, can cause some nutrients to leach into the water, highlighting the need for efficient preparation techniques to maximize nutritional benefits.

Cassava vs. Other Folate-Rich Foods

To put cassava's folate contribution into perspective, it's useful to compare it with other common food sources. While cassava offers some folate, it is not a powerhouse like spinach or lentils.


Food (100g, cooked)	Folate Content (µg)	Percentage of Daily Value (DV)	Notes
Cassava Root	Approx. 19	~6%	A decent contribution, but not a primary source.
Cassava Leaves	Higher than root	Variable, much higher than root	A richer source, but must be properly prepared.
Lentils	133–203	High	An excellent source of folate, widely recommended.
Spinach	165	High	A well-known powerhouse for folate and other vitamins.
Broccoli	63 [Source: USDA]	16% [Source: USDA]	A solid source for folate and other nutrients.

This comparison demonstrates that while cassava can play a role, a balanced diet should include a variety of other foods to meet daily folate requirements effectively. Cassava serves as a complementary source rather than a primary one.

Other Nutritional Aspects of Cassava

Beyond folate, cassava offers other nutritional benefits, primarily as an energy source due to its high carbohydrate content. It is a significant source of calories, making it a staple food in many tropical regions. Cassava is also a good source of vitamin C, which acts as an antioxidant and supports immune function. It also contains resistant starch, a type of fiber that can improve digestive health and blood sugar management. For those with gluten intolerance, cassava flour and starch (tapioca) are valuable alternatives.

However, cassava is low in protein, with the root containing only 1–3% crude protein on a dry matter basis. The quality of this protein is also poor, with low concentrations of essential amino acids. The leaves, in contrast, are a much better source of protein.

Conclusion

In conclusion, does cassava have folic acid? Yes, both the root and especially the leaves do contain folate. However, it is not a concentrated source, and its nutritional contribution depends heavily on proper preparation. The presence of toxic cyanogenic glycosides in raw cassava makes thorough cooking a non-negotiable step. While cassava provides energy and other key nutrients like vitamin C and resistant starch, it should be part of a diversified diet. Incorporating a variety of other folate-rich foods like leafy greens and legumes is a more effective strategy for meeting daily folic acid requirements. By understanding its nutritional nuances and processing requirements, one can safely and healthily integrate cassava into a balanced diet.

References

Healthline: Cassava: Nutrients, Benefits, Downsides, Uses
Medical News Today: Cassava: Nutrition, benefits, toxicity, and uses
Wiley Online Library: Nutritional Value of Cassava for Use as a Staple Food and ...
Britannica: Cassava | Description, Origin, Poison, Taste, Benefits, & Facts
Food Standards Australia New Zealand: CYANOGENIC GLYCOSIDES IN CASSAVA AND BAMBOO ...
Verywell Fit: Cassava Nutrition Facts and Health Benefits
Centre for Food Safety: Cyanide Poisoning and Cassava
Opast Publishing Group: Review on Effect of Processing on Cassava Anti-Nutritional ...
Academic Journals: Cassava post-harvest processing and storage in Nigeria: A review
ResearchGate: Natural Variation of Folate Content and Composition in ...
World Health Organization (WHO): Healthy diet

Frequently Asked Questions

Cassava does contain folate, which is the natural form of folic acid, but it is not considered a primary source compared to other foods like legumes or dark leafy greens. The leaves of the cassava plant are significantly richer in folate than the root.

Yes, cassava leaves are edible and safe to eat, provided they are properly cooked. Like the roots, they contain cyanogenic glycosides and must undergo thorough preparation, such as boiling, to remove toxic compounds.

The primary nutritional benefit of cassava root is its high carbohydrate content, which makes it an excellent source of energy. It also contains resistant starch, which supports digestive health, and is a good source of vitamin C.

Yes, cooking can affect the folate content in cassava. Folate is a heat-sensitive vitamin, and boiling, in particular, can cause some of the nutrient to leach into the water, leading to a reduction in the final cooked product.

To maximize nutrient retention, start by peeling and chopping the cassava. Boiling is an effective method for detoxification, but it's important to use minimal water and avoid overcooking. Some studies suggest sun-drying or fermentation, as used in traditional preparations, can also retain nutrients effectively.

Highly processed cassava products like tapioca pearls or flour typically have limited nutritional value and contain less folate compared to the whole, cooked root. The processing methods reduce the concentration of many micronutrients.

Proper preparation is essential for cassava because it contains cyanogenic glycosides, which are toxic compounds that release cyanide when consumed raw. Soaking and cooking processes are necessary to break down and remove these toxins, making the cassava safe to eat.