Is Cassava Flour Whole30? (Find Out Now!)


Is Cassava Flour Whole30

The Whole30 diet can be tricky. Every ingredient list must be inspected on every item chosen. Trying to cook at home without accidentally reaching for a non-compliant ingredient is sometimes a challenge, especially for common meals like breaded chicken. In these cases, we know flour is out, but what about cassava flour? Is this a Whole30 ingredient?

Cassava flour is Whole30 approved but not for every use. You can use cassava flour as an alternative to breadcrumbs in meatballs. You cannot use cassava flour as an alternative for baking muffins or pizza crust, as these foods are not Whole30 compliant even if made form Whole30-approved ingredients [1]. The best Whole30 alternative is Bob’s Red Mill Almond Flour.

This may sound a little confusing, but it all goes back to “The Pancake Rule.” This rule eliminates comfort foods such as baked goods, chips, and pizza. This rule was created to ensure we change out habits on the Whole30 diet, instead of just supplement them with different ingredients.

For example, someone who craves sugar when stressed will not likely learn to better manage their emotions without food if they are reading for a Whole30 compliant pancake versus a traditional one.  Now let’s take a deeper look at cassava flour, its health benefits and alternatives.

What is Cassava Flour?

Cassava flour is made from the cassava root, a tuber similar to a potato. Cassava flour is often used as a gluten-free alternative to traditional wheat flour. To make cassava flour, the root is grated and then dried. Once fully dried, it is then ground up into a fine powder.

Tapioca flour is also made from cassava root. However, tapioca flour is only made from the starchy center of the root while cassava flour is made from the entire root. Because of this, cassava flour contains higher amounts of fiber than tapioca, contains fewer calories and has a stronger, nutty flavor.

Is Cassava Flour Healthy?

Cassava is high in fiber and resistant starches that are beneficial in promoting gut health. These fibers and starches help to feed good bacteria in the gut which can help promote digestion and reduce symptoms of constipation, diarrhea and even Crohn’s disease and diverticulitis symptoms [2].

Cassava also contains some vitamins and minerals; however, these are reduced during processing along with a lot of the resistant starch. Cassava flour contains a high number of calories which can contribute to overweight and obesity if overconsumed. A third to one-half a cup is considered an appropriate portion [3, 4].

Cassava flour is not considered a very healthy food. However, it is not considered unhealthy either, unless consumed in high portions. Its nutrition profile is average but is desirable for those looking for alternatives to wheat flour or gluten-free options.

Is Cassava Flour High in Oxalates?

Oxalates, toxins that naturally occur in many plants, have been shown to have negative effects if consumed in high amounts, specifically for those with Celiac disease. Cassava flour is considered a high oxalate food. Almond flour is a low oxalate alternative.

Nutrition Facts for Cassava Flour

Ingredients:

  • Cassava root flour

Nutrition Facts (Per 1-cup):

  • Calories 330
  • Fat 1g
  • Saturated fat 0g
  • Sodium 30mg
  • Carbohydrates 78g
  • Sugar 3.5g
    • Added sugar 0g
  • Fiber 4g
  • Protein 3g

Best Cassava Flour Brands

Bob’s Red Mill Cassava Flour

Available online at Bobsredmill.com or Amazon.com priced at $9.69 for a 1-pound bag, Bob’s Red Mill cassava flour is non-GMO, certified Kosher and processed in a nut and gluten-free facility.

Ingredients:

  • Cassava

Nutrition Facts (Per ¼ cup):

  • Calories 130
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 31g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 2g
  • Protein 0g

Otto’s Naturals Multipurpose Cassava Flour

Available on Ottosnaturals.com or Amazon.com priced at 17.99 for a 1.5-pound bag, Otto’s Naturals multipurpose cassava flour is certified gluten-free, organic, non-GMO verified, paleo certified, and Autism Hope Alliance endorsed.

Ingredients:

  • 100% Cassava (yuca root)

Nutrition Facts (Per ¼ cup):

  • Calories 110
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 26g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 3g
  • Protein 1g

Anthony’s Premium Cassava Flour

Available on Anthonysgoods.com or Amazon.com priced at $12.99 for a 2-pound bag, Anthony’s premium cassava flour is budget friendly for most, batch tested and verified gluten-free and non-GMO.

Ingredients:

  • Cassava

Nutrition Facts (Per ¼ cup):

  • Calories 110
  • Fat 0g
  • Saturated fat 0g
  • Sodium 10mg
  • Carbohydrates 26g
  • Sugar <1g
    • Added sugar 0g
  • Fiber 2g
  • Protein 0g

Terrasoul Superfoods Organic Cassava Flour

Available online at Terrasoul.com or Amazon.com priced at $12.49 for a 2-pound bag, Terrasoul Superfoods cassava flour is certified organic, non-GMO verified, Kosher, and gluten-free tested.

Ingredients:

  • Organic cassava flour

Nutrition Facts (Per ¼ cup):

  • Calories 110
  • Fat 0g
  • Saturated fat 0g
  • Sodium 10mg
  • Carbohydrates 26g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 2g
  • Protein 0g 

Healthy Whole30 Alternatives to Cassava Flour

Bob’s Red Mill Super Fine Almond Flour

Bob's Red Mill Gluten Free Super-Fine Natural Almond Flour, 16 oz Although it is higher in calories compared to cassava flour, Bob’s Red Mill super fine almond flour is significantly lower in carbohydrates and Whole30 compliant. You can find this product online at bobsredmill.com or in various grocery locations priced at $16.99 for a 32-ounce bag. 

Ingredients:

  • Blanched almonds

Nutrition Facts (Per 2-tablespoons):

  • Calories 80
  • Fat 5g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 5g
  • Sugar 1g
    • Added sugar 0g
  • Fiber 1g
  • Protein 4g

Anthony’s Organic Coconut Flour

Anthony's Organic Coconut Flour, 4 lb, Batch Tested Gluten Free, Non GMO, Vegan, Keto Friendly Slightly lower in calories compared to the almond flour, Anthony’s Organic coconut flour contains a hearty dose of fiber per serving and remains a lot lower in carbohydrates compared to cassava flour. You can find this product online at various retail sites including Amazon.com priced at $13.99 for a 4-pound bag.

Ingredients:

  • Organic coconut

Nutrition Facts (Per 2-tablespoons):

  • Calories 60
  • Fat 2g
  • Saturated fat 2g
  • Sodium 10mg
  • Carbohydrates 8g
  • Sugar 2g
    • Added sugar 0g
  • Fiber 6g
  • Protein 2g

Arrowhead Mills Organic Tapioca Flour

Arrowhead Mills Organic Tapioca Flour, Gluten Free, 18 Ounce Bag (Pack of 6) As mentioned above, tapioca flour is also made from cassava root, but only the starchy center. This flour contains slightly more carbohydrates and less fiber compared to cassava root flour. You can find this product online or in select retail stores priced at $3.69 for a 1-pound bag.

Ingredients:

  • Organic tapioca flour

Nutrition Facts (Per 2-tablespoons):

  • Calories 40
  • Fat 0g
  • Saturated fat 0g
  • Sodium 0mg
  • Carbohydrates 10g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 0g
  • Protein 0g

Anthony’s Organic Tiger Nut Flour

Anthony's Organic Tiger Nut Flour, 1 lb, Gluten Free, Non GMO, Paleo Friendly Another grain-free Whole30 friendly flour is tiger nut flour. Made from a small root vegetable commonly found in Africa, it is much less known than other grain-free substitutes but is increasing in popularity. You can find this product online at various retail sites, including Amazon.com, priced at $13.79 for a 1-pound bag.

Ingredients:

  • Organic tiger nut

Nutrition Facts (Per ¼ cup):

  • Calories 130
  • Fat 7g
  • Saturated fat 1.5g
  • Sodium 0mg
  • Carbohydrates 14g
  • Sugar 5g
    • Added sugar 0g
  • Fiber 3g
  • Protein 1g

Hearthy Foods Broccoli Flour

A new flour in the mix, Hearthy Foods broccoli flour is marketed as a “Superfood Flour.” Made with nothing but broccoli, it is low in calories and carbohydrates with a good dose of fiber for its portion size. It is more expensive than most flours on the market, likely due to its unique nature. You can find this product online at hearthyfoods.com priced at $22.99 for a 16-ounce container.

Ingredients:

  • Broccoli flour

Nutrition Facts (Per 1-tablespoon):

  • Calories 11
  • Fat 0g
  • Saturated fat 0g
  • Sodium 10mg
  • Carbohydrates 2g
  • Sugar 0g
    • Added sugar 0g
  • Fiber 1g
  • Protein 1g

Hearthy Foods Apple Flour

Hearthy Foods Delicious Apple Flour, Non-Gluten, Non-GMO, Sixteen Ounces Just like the broccoli flour, Heart Foods continues to turn heads with their unconventional wheat flour alternatives. Apple flour is a new product on the market that is also Whole30 compliant, however, it contains a good amount of carbohydrates and sugar per serving since it is made from dried fruit.

This product may be most tempting to bake with so be sure to avoid adding this to baked goods during Whole30 to avoid breaking The Pancake Rule. You can find this product online at hearthyfoods.com priced at $17.99 for a 16-ounce container.

Ingredients:

  • Apple flour

Nutrition Facts (Per ¼ cup):

  • Calories 100
  • Fat 1g
  • Saturated fat 0g
  • Sodium 5mg
  • Carbohydrates 20g
  • Sugar 20g
    • Added sugar 0g
  • Fiber 4g
  • Protein 0g

Hearthy Foods Pecan Flour

Move over almond flour, there’s a new low-carb nut flour on the market. Hearthy Foods pecan flour is Whole30 compliant, rich in fiber and low in carbohydrates. It is high in calories though, so use sparingly. You can find this product online at hearthyfoods.com priced at $16.99 for a 16-ounce container.

Ingredients:

  • Pecan flour

Nutrition Facts (Per 1-ounce):

  • Calories 193
  • Fat 20g
  • Saturated fat 2g
  • Sodium 0mg
  • Carbohydrates 4g
  • Sugar 1g
    • Added sugar 0g
  • Fiber 3g
  • Protein 3g

Related Questions

Is Cassava Flour Good for Diabetics?

Because cassava flour contains high amounts of carbohydrates, it should still be limited for those who have type 2 diabetes. It is still considered a healthy option, similar to a whole grain as it has a higher fiber content. However, it can still result in elevated blood sugar levels.

Does Cassava Flour have Gluten?

Although it is similar to wheat flour in texture, cassava flour is not made from grains therefore it is gluten-free. In fact, cassava flour is a popular gluten-free alternative for baking.

Can Cassava Flour be used in Baking?

Cassava flour works very similar to traditional flours for baking purposes and is quite popular among those following a gluten-free diet.

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Meghan Stoops

Meghan Stoops is a Registered Dietitian and Licensed Nutritionist born and raised in San Jose, California. Growing up she struggled with disordered eating and poor self-image. On a journey to learn to love herself, she discovered a passion for nutrition and dietetics. Dedicated to helping others learn the healing powers of food, Meghan uses the platform of writing to help make nutrition simple for everyone.

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