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Yucas (Cassavas)

Yuca, also known as Cassava, is a hearty root vegetable native to Central and South America, known for its mild, slightly sweet flavor and nutritional benefits. With a starchy texture similar to potatoes, yuca is a popular choice for a variety of culinary creations, from savory dishes to baked goods.

yuca

Nutritional Value

  • Excellent source of Vitamin C, 25%, which supports a healthy immune system.
  • Good source of Copper, 10%, which plays a role in energy production.
  • A good source of Manganese, 15% which supports energy metabolism.
Vitamin C
25%
Copper
10%
Manganese
15%
Show nutritional facts

Nutritional Facts

Nutritional facts table
1 Serving Per Container
Serving Size 103g
Calories 160
Entries Daily value in %*
Sodium (15 mg) 1%
Total Carbohydrate (39 g) 14%
Dietary Fiber (2 g) 7%
Soluble Fiber (1 g)  
Total Sugars (2 g)  
Protein (1 g)  
Calcium (16 mg) 2%
Choline (24 mg) 4%
Copper (0.1 mg) 10%
Folate (28 mcg DFE) 8%
Magnesium (22 mg) 6%
Manganese (0.4 mg) 15%
Molybdenum (5 mcg) 10%
Niacin (1 mg NE) 6%
Phosphorus (28 mg) 2%
Potassium (279 mg) 6%
Selenium (1 µg) 2%
Thiamin (0.1 mg) 8%
Vitamin A (1 mcg) 0%
Vitamin B6 (0.1 mg) 6%
Vitamin C (21 mg) 25%
Vitamin E (2 mg) 2%
Vitamin K (2 µg) 2%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Berries and Fruits from Dole
Different kinds of dole fruits on a table

How do you pick Yuca?

  • Choose yuca roots that feel firm and heavy for their size. Opt for yuca roots with smooth, unblemished, light brown or beige skin. Green spots are normal. Yuca should have a mild, slightly sweet aroma. Avoid yuca that feels soft or spongy, with cuts, bruises, or unpleasant odors as this may indicate spoilage.

How do you prepare Yuca?

  • Yuca contains trace amounts of natural toxins and should not be eaten raw. Ensure the yuca is cooked thoroughly before consumption. After washing, use a knife to peel away the thick, woody outer skin, remove the tough, fibrous core and cut into manageable pieces. Yuca can be boiled, steamed, roasted or fried. Yuca can be served as a side dish, similar to potatoes, or added into various recipes such as stews, soups, or mashed yuca.

How do you store Yuca?

  • Avoid cutting or peeling your yuca until you're ready to use it. Store whole, unpeeled yuca in a cool, dry place like a pantry or a well-ventilated cupboard.
    Avoid storing it directly next to ripening fruits or vegetables as they emit ethylene gas, which can accelerate spoilage.
    Properly stored, whole yuca can last up to 2 weeks.