Is Malanga High in Oxalates?

December 18, 2025 •

4 min read

According to a 2021 study, raw malanga corms can contain soluble oxalate concentrations ranging from 143 to 345 mg per 100g, depending on the species. This places it among other vegetables that require careful preparation before consumption to reduce potential health risks. Malanga is generally considered safe to eat when properly cooked, as heat significantly reduces its oxalate levels.

Quick Summary

Malanga contains significant amounts of calcium oxalate in its raw form, which can be irritating and potentially harmful if ingested uncooked. Prolonged boiling or cooking is essential to reduce these antinutrients, making the root vegetable safe and nutritious to eat. Anyone with a history of kidney stones or oxalate sensitivity should be cautious and consult a doctor before adding it to their diet.

Key Points

High in Raw Oxalates: Malanga, especially in its raw form, contains significant amounts of calcium oxalate, which is irritating and can be toxic.
Cooking Reduces Oxalates: Thoroughly cooking malanga, particularly by boiling, effectively reduces oxalate levels by 75-83%, making it safe to eat.
Discard Cooking Water: To ensure maximum oxalate removal, always discard the water used for boiling malanga, as it will contain the leached-out oxalates.
Be Cautious with Health Issues: Individuals with a history of kidney stones or oxalate sensitivity should be careful with their intake and consult a healthcare provider.
Proper Preparation is Key: Safe consumption relies entirely on peeling the malanga thoroughly and ensuring it is fully cooked before eating.
Distinguish from Taro: While related, malanga belongs to the Xanthosoma genus, while taro is from Colocasia, and they have different characteristics and oxalate levels.

Malanga and Oxalates: The Definitive Guide

Malanga, also known as yautía or cocoyam, is a starchy root vegetable popular in Caribbean, Latin American, and African cuisine. It has a shaggy, brown outer skin and firm, crisp flesh that can range from white to pinkish in color. While praised for its nutritional benefits, including being a good source of fiber, potassium, and antioxidants, malanga is also known to contain significant levels of naturally occurring compounds called oxalates.

What are Oxalates and Why Do They Matter?

Oxalates, or oxalic acid, are natural compounds found in many plants, which act as a defense mechanism. In the human body, oxalates can bind with minerals like calcium to form crystals that are normally excreted through urine. However, for individuals sensitive to oxalates or those prone to kidney stones, a diet high in oxalate can lead to an accumulation of these crystals, resulting in health issues.

Specifically, calcium oxalate stones are the most common type of kidney stone. When oxalate levels are high, the body’s ability to process and excrete them can be overwhelmed, increasing the risk of painful stone formation. Beyond kidney stones, an excessive buildup of oxalates can interfere with mineral absorption and, in severe cases, cause systemic oxalosis, where crystals deposit in various organs and tissues.

Raw Malanga vs. Cooked Malanga: The Oxalate Difference

The key to safely consuming malanga lies in proper preparation. Eating malanga raw is unsafe due to the presence of needle-like crystals of calcium oxalate, which can cause significant irritation and swelling in the mouth and throat. The good news is that cooking malanga thoroughly dramatically reduces its oxalate content to safe levels.

A scientific study focusing on malanga (specifically Xanthosoma sagittifolium and Colocasia esculenta) demonstrated the effectiveness of heat treatment in reducing oxalates. The research found that boiling the corms for 80 minutes reduced oxalate levels by 75-83%, making the cooked vegetable pose no evident health risk. Cooking essentially leaches the soluble oxalates into the water, and therefore, it is best to discard the cooking water.

Malanga vs. Other Root Vegetables: An Oxalate Comparison

When assessing malanga’s oxalate content, it is useful to compare it to other common root vegetables. This helps provide perspective for those managing their oxalate intake.


Vegetable	Approx. Oxalate Content (Raw, per 100g)	Cooking Impact	Oxalate Concern
Malanga	143–345 mg	Significant reduction via boiling.	High; proper cooking is essential.
Taro	Varies, can be high	Significant reduction via boiling.	High; proper cooking is essential.
Sweet Potato	Up to 496 mg	Boiling reduces levels.	High; limited on low-oxalate diets.
Regular Potato	Approx. 17 mg	Generally low.	Low; suitable for low-oxalate diets.
Beets	Approx. 675 mg (boiled)	Boiling is recommended but still high.	Very high; often avoided on low-oxalate diets.

From the table, it's clear that malanga is on the higher end of the oxalate scale in its raw form, similar to its relative, taro, and other high-oxalate foods like sweet potatoes and beets. Therefore, the cooking process is the critical differentiator for safety and health.

How to Safely Prepare and Eat Malanga

Always Cook It: Never consume malanga raw. Ensure it is cooked thoroughly until soft. Frying, roasting, or boiling are suitable methods.
Peel Thoroughly: The outer, hairy skin should be removed completely before cooking.
Boil in Abundant Water: For maximum oxalate removal, boil malanga in plenty of water and then discard the water after cooking.
Pair with Calcium: Consuming malanga with calcium-rich foods, such as cheese or yogurt, can help bind oxalates in the gut and minimize absorption.
Moderation is Key: Even when cooked, malanga can contribute to overall oxalate load. For individuals sensitive to oxalates, consuming it in moderation is a wise strategy.

The Importance of Consulting a Doctor

While most people can safely enjoy cooked malanga, those with specific health conditions should exercise caution. People with a history of kidney stones, kidney disease, or symptoms related to oxalate sensitivity (e.g., chronic pain, joint inflammation, digestive issues) should speak with their healthcare provider or a registered dietitian. Medical advice is crucial for determining safe consumption levels and frequency, especially for those on a low-oxalate diet.

Conclusion

Yes, malanga is high in oxalates in its raw state, making it unsafe to eat without proper preparation. However, the good news is that cooking malanga thoroughly, especially by boiling, significantly reduces its oxalate content, transforming it into a safe and nutritious starchy vegetable. For the general population, this means that malanga can be a healthy addition to a balanced diet. For individuals with a history of kidney stones or other oxalate sensitivities, careful preparation and moderation are essential, and consulting with a healthcare professional is strongly recommended. By understanding its properties and respecting the need for proper cooking, you can confidently enjoy the unique, nutty flavor of malanga.

Frequently Asked Questions

No, you cannot eat malanga raw. It contains toxic compounds like hydrocyanic acid and needle-like calcium oxalate crystals, which are eliminated or significantly reduced through proper cooking.

The most effective method is boiling. A study showed that boiling malanga corms for 80 minutes reduced oxalate content by 75-83%. It is crucial to discard the boiling water afterward, as the oxalates will have leached into it.

For individuals with a history of calcium oxalate kidney stones, eating malanga should be done with caution and after consulting a doctor or dietitian. While cooking reduces oxalates, it does not eliminate them entirely, and high intake could still pose a risk for sensitive individuals.

Both malanga and taro are in the same plant family and contain high levels of oxalates in their raw state, requiring thorough cooking. A 2021 study found different oxalate concentrations between the malanga species Xanthosoma sagittifolium and Colocasia esculenta (taro) in their raw forms, but cooking effectively reduced oxalates in both.

Yes, but in moderation. A low-oxalate diet limits overall oxalate intake, typically to less than 100 mg per day. Cooked malanga can be included occasionally, but portion sizes should be carefully managed to stay within dietary guidelines.

Beyond boiling, consider peeling the root thoroughly to remove the fibrous outer skin. Pair cooked malanga with calcium-rich foods, as calcium helps bind with oxalates in the gut, further reducing their absorption.

Different species and varieties of malanga may contain varying concentrations of oxalates. However, due to the presence of calcium oxalate crystals across the plant family, all types should be considered high in oxalates in their raw form and must be cooked properly before consumption.