Calories in Oca: Nutritional facts for Oca Types

One hundred grams (3.5 oz) of raw oca contains 61 calories.

One kilogram (1,000 g) of raw oca provides 610 calories.

One single large whole oca weighing 50 g (1.7 oz) contains 31 calories. One medium whole oca weighing 35 g (1.2 oz) contains 21 calories. One small whole oca weighing 20 g (0.7 oz) contains 12 calories.

Oca provides some health benefits like improved immune response and enhanced digestive health due to its high concentration of Vitamin C and dietary fiber. This tuber is highly valued for its nutritional density in high-altitude diets. A list of the health benefits of oca are shown below. Explore oca vegetable benefits when evaluating its role in healthy diets.

• Boosts Immune Function: High Vitamin C levels stimulate the production of white blood cells. A study by Chirinos et al. (2009), "Antioxidant properties of Andean crops," confirms the robust ascorbic acid levels present in the fresh tuber protect against cellular damage.
• Reduces Oxidative Stress: Anthocyanins in the red and purple varieties neutralize cellular free radicals.
• Regulates Blood Pressure: The potassium content acts as a vasodilator, reducing strain on the cardiovascular system.
• Enhances Digestion: Dietary fiber adds bulk to stool, preventing constipation and supporting a healthy gut microbiome.
• Aids in Blood Sugar Control: Complex carbohydrates and fiber slow the absorption of glucose in the bloodstream, preventing rapid insulin spikes.
• Promotes Bone Health: The calcium and phosphorus content supports skeletal strength and mineralization.

Oca has been known to cause some unwanted effects like kidney stone formation and impaired mineral absorption due to its high oxalic acid content. A list of the downsides of oca are shown below.

• Promotes Kidney Stones: The skin and flesh contain oxalic acid, which binds to calcium to form calcium oxalate stones in susceptible individuals. A study by Albihn and Savage (2001), "The effect of cooking on the location and concentration of oxalate in three cultivars of New Zealand-grown oca," demonstrates that boiling the tubers is necessary to significantly reduce soluble oxalate levels.
• Impairs Calcium Absorption: Oxalates bind to dietary calcium in the digestive tract, preventing the body from absorbing the mineral.
• Increases Carbohydrate Load: With 13.5 g of carbohydrates per 100 g (3.5 oz), consuming large quantities disrupts strict ketogenic diets.

Yes, ocas are good for you because they deliver 43% of the DV for Vitamin C and 7% of the DV for dietary fiber in a 100 g (3.5 oz) serving. Healthy individuals should consume 150 g (1 cup) of boiled oca daily to optimize their antioxidant intake while minimizing oxalate exposure. A study by Chirinos et al. (2009), "Antioxidant properties of Andean crops," highlights that the tuber retains potent nutritional and bioactive properties essential for balanced nutrition. They are a low-fat, nutrient-dense carbohydrate source that strongly supports systemic immunity.

The calories in oca change based on the starch concentration and the traditional dehydration methods used in the Andes. Fresh Red Oca and Yellow Oca contain 61 calories per 100 g (3.5 oz). If the tuber is the White Oca variety, the energy increases slightly to 62 calories per 100 g (3.5 oz) because it stores marginally more complex carbohydrates. When fresh tubers are subjected to extreme high-altitude freezing and sun-drying to create Kaya, the value surges to 240 calories per 100 g (3.5 oz) due to the total evaporation of water weight.

There are no existing desserts with oca on the permanent or seasonal menus of mainstream or local restaurant chains. Because it functions structurally like a potato or turnip, its culinary applications are almost entirely confined to savory stews, boils, and roasted side dishes.

The origin of oca (Oxalis tuberosa) is the high-altitude Andean regions of Peru and Bolivia. Indigenous Quechua and Aymara farmers have cultivated it for thousands of years, valuing its extreme cold tolerance and ability to thrive in poor soils where other crops fail. In the 1800s, European explorers transported the tubers to South America, Mexico, and eventually New Zealand. The crop adapted exceptionally well to the New Zealand climate, becoming a commercial success and earning the permanent colloquial name "New Zealand yam" in the South Pacific.