Yuca Nutrition Facts: A Complete Guide to This Super Root Vegetable

Yuca Nutrition Facts: A Complete Guide to This Super Root Vegetable

Introduction to Yuca (Cassava)

Yuca (pronounced YOO-ka), also known as cassava, is a starchy root vegetable that’s a dietary staple for over 800 million people worldwide. But what makes this tropical tuber special?

In this complete guide to yuca nutrition facts, we’ll cover:
✔ Calories, carbs, and key nutrients in yuca
✔ Health benefits vs. potential risks
✔ How it compares to potatoes and rice
✔ Best (and healthiest) ways to eat yuca

Let’s dig into the facts!

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Yuca Nutrition Facts (Per 100g Cooked)

Nutrient	Amount	% Daily Value
Calories	160	8%
Carbohydrates	38g	13%
Fiber	1.8g	7%
Protein	1.4g	3%
Vitamin C	20.6mg	34%
Folate	27mcg	7%
Potassium	271mg	6%
Magnesium	21mg	5%

Source: USDA FoodData Central

Key Takeaways:

• High in energy-boosting carbs – Great for active lifestyles
• More vitamin C than potatoes – Supports immunity
• Naturally gluten-free – Safe for celiac disease
• Low in protein – Pair with beans or meat for balance

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Is Yuca Good for Your Health? 5 Proven Benefits

1. Excellent Energy Source

The high carbohydrate content makes yuca perfect for:

• Athletes needing sustained energy
• People recovering from illness
• Those on gluten-free diets

2. Supports Gut Health

While not as high as sweet potatoes, the 1.8g fiber per serving helps:
✔ Promote regular digestion
✔ Feed beneficial gut bacteria

3. Rich in Antioxidants

Contains vitamin C, saponins, and polyphenols that:

• Fight inflammation
• May reduce cancer risk (according to 2018 study in Molecules)

4. Good for Heart Health

The potassium-magnesium combo helps regulate:

• Blood pressure
• Heart rhythm

5. Versatile & Budget-Friendly

Lasts weeks when stored properly and can be:

• Boiled
• Fried
• Mashed
• Baked

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Yuca vs. Other Starches: Which Is Healthiest?

Is Yucca Better Than Potatoes?

Metric	Yuca	Potato	Winner
Calories	160	130	Potato
Carbs	38g	30g	Potato
Fiber	1.8g	2g	Potato
Vitamin C	34%	28%	Yuca
Glycemic Index	46	78	Yuca

Verdict: Yuca wins for lower GI and more vitamin C, but potatoes have slightly better fiber content.

Is Yucca Healthier Than Rice?

• More nutrients: Yuca has 3x more vitamin C than white rice
• Lower glycemic impact: Yuca (GI 46) vs. white rice (GI 73)
• More filling: The fiber in yuca promotes satiety

Winner: Yuca is the clear nutritional upgrade from white rice.

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Is Yuca a Good Carb or Bad Carb?

The Carb Truth:

✅ Good carbs because:

• Low glycemic index (won’t spike blood sugar)
• Contains beneficial nutrients
• Provides lasting energy

❌ Potential concerns:

• Higher in carbs than non-starchy veggies
• Must be cooked properly (raw yuca contains cyanide)

Best for: Active individuals, gluten-free diets, and those needing energy-dense foods.

Limit if: On strict low-carb diets like keto.

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Are Yuca Chips Healthy?

Store-bought yuca chips often:

• Are deep-fried in unhealthy oils
• Contain added salt
• Lose nutrients during processing

Healthier Alternative:
Make baked yuca chips at home with:

• Thinly sliced yuca
• Olive oil spray
• Sea salt
• Baked at 400°F until crispy

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People Also Ask (FAQs)

1. Is yuca better for you than potatoes?

Yuca has more vitamin C and lower GI, but potatoes have slightly more fiber. Both are healthy in moderation.

2. Can I eat yuca every day?

Yes, if prepared properly and balanced with other foods. Those with blood sugar issues should monitor portions.

3. Is yuca good for weight loss?

In moderation – its high carb content means portion control is key. Better than white rice for weight management.

4. How should I prepare yuca safely?

Always peel and cook thoroughly to remove natural cyanide compounds. Never eat raw.

5. What’s the healthiest way to eat yuca?

Boiled, baked, or mashed with healthy fats. Avoid deep-fried preparations.

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3 Delicious & Healthy Yuca Recipes

1. Garlic Mashed Yuca

• Boil until tender
• Mash with olive oil, garlic, and parsley
• Lower-fat alternative to mashed potatoes

2. Yuca Fries (Baked)

• Cut into wedges
• Toss with avocado oil
• Bake at 425°F for 25 mins

3. Yuca & Black Bean Stew

• Cuban-style one-pot meal
• Packed with plant protein
• Great for meal prep

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Final Verdict on Yuca Nutrition

✅ Nutrient-dense carb source
✅ Better than white rice nutritionally
✅ Great for gluten-free and active lifestyles
⚠ Watch portions if managing blood sugar

Pro Tip: Pair yuca with protein (beans, fish, chicken) and healthy fats (avocado, olive oil) for balanced meals.