Is Oca Healthy? An In-Depth Look at this Nutrient-Rich Tuber

January 11, 2026 •

4 min read

With a wide variety of colors indicating the presence of beneficial antioxidant pigments, oca is a nutritionally promising root vegetable. But is oca healthy for everyone, and what do you need to know about preparing and consuming it? This article dives deep into the nutritional profile, health benefits, and potential concerns of this Andean crop.

Quick Summary

Oca is a nutritious tuber rich in vitamins, minerals, fiber, and antioxidants, offering various health benefits. While generally healthy, its oxalic acid content is a consideration for individuals susceptible to kidney stones, with proper preparation being key.

Key Points

Nutrient-Rich Tuber: Oca is an excellent source of vitamins C, B6, potassium, and antioxidants, surpassing potatoes in several key areas.
Supports Immune Health: High levels of Vitamin C found in oca tubers help to boost the immune system.
Aids Digestive Health: Oca's rich dietary fiber content promotes better digestion and gut health.
Potential Oxalate Concerns: The presence of oxalic acid can be a concern for individuals with kidney stone risk, though traditional methods can reduce its levels.
Low Calorie and Low Glycemic Index: Oca is a low-calorie option with a lower glycemic index than potatoes, beneficial for weight management and blood sugar regulation.
Versatile and Flavorful: Oca can be cooked like a potato or eaten raw, with its flavor mellowing from tangy to nutty and starchy when cured and cooked.

What is Oca?

Oca (Oxalis tuberosa), often referred to as New Zealand yam, is a small, vividly colored tuber native to the Andes Mountains. It was cultivated for centuries as a staple crop alongside potatoes and ulluco. Today, it is gaining popularity globally as a healthier, more nutrient-dense alternative to the common potato. Oca's flavor is distinct, ranging from slightly tangy and citrusy when raw to starchy and nutty when cooked, with a texture similar to carrots or potatoes. Its colorful skin and flesh, which come in shades of red, orange, and yellow, are due to powerful antioxidant compounds.

A Deep Dive into Oca's Nutritional Profile

Oca's impressive nutritional value is one of its primary health benefits. A 100-gram serving provides a range of essential vitamins and minerals.

Vitamins: Oca is an excellent source of Vitamin C, a powerful antioxidant that supports immune function and promotes healthy skin. It also contains several B vitamins, including B6, which is important for metabolism and brain health. Other vitamins like folate are crucial for cell growth and especially beneficial for pregnant women.
Minerals: This tuber is a significant source of minerals such as potassium, which helps regulate blood pressure, and iron, which supports healthy blood cells. It also provides calcium, phosphorus, magnesium, and zinc.
Dietary Fiber: The high fiber content in oca aids in digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
Antioxidants: The vibrant colors of oca indicate the presence of antioxidants like anthocyanins and carotenoids. These compounds help combat oxidative stress and inflammation in the body.
Low Calorie and Low Glycemic Index: Oca is a low-calorie vegetable, making it a suitable option for those managing their weight. It also has a low glycemic index compared to potatoes, which helps prevent sharp spikes in blood sugar.

Potential Concerns: The Oxalate Factor

While highly nutritious, oca's sour flavor is due to its oxalic acid content. Oxalic acid is an anti-nutrient that can bind with calcium and other minerals, potentially hindering their absorption. For most people, the levels in oca are not a concern and are comparable to other common vegetables like carrots and beans. However, individuals prone to kidney stones, which are often composed of calcium oxalate, should be mindful of their intake.

How to Minimize Oxalates in Oca

Fortunately, there are traditional methods to reduce the oxalic acid content in oca tubers:

Sun-Curing: In the Andes, freshly harvested oca is traditionally left in the sun for up to a week. This process, called "curing," not only makes the tubers sweeter but also reduces their oxalate content. Studies have confirmed that sun exposure increases nutrient content while decreasing oxalates.
Cooking Method: Baking oca can concentrate oxalates due to moisture loss. Boiling or steaming, however, does not significantly change the oxalate content. Proper preparation can help manage your intake.

How to Enjoy Oca

Oca is a versatile ingredient that can be used in many of the same ways as potatoes, as well as in salads when raw. It adds a unique texture and flavor profile to a variety of dishes. Here are a few preparation ideas:

Roasted: Toss with olive oil, herbs, and salt for a flavorful side dish.
Mashed: Mash like potatoes for a unique and creamy side.
Baked: Bake whole like a small potato.
Raw: Slice thinly and add to salads for a crisp, tangy element.
Soups and Stews: Add to soups or stews for extra body and nutrients.

Oca vs. Potato: A Nutritional Comparison

To understand why oca is considered a healthier alternative, a direct comparison with the common potato is helpful. The figures below represent values per 100g and may vary by variety.


Nutrient	Oca (Approximate)	Potato (Average)	Key Difference
Calories	61-80 kcal	~87 kcal	Oca is typically lower in calories.
Carbohydrates	10.4-13.3 g	~20 g	Oca has fewer carbs and a lower glycemic index.
Vitamin C	38-66 mg (high)	~19.7 mg	Oca contains significantly more Vitamin C.
Iron	1.6-9.9 mg	~0.7 mg	Oca is a much richer source of iron.
Fiber	Higher content	Moderate content	Oca has more dietary fiber for digestive health.
Antioxidants	Anthocyanins, Carotenoids	Vitamin C, Phenolics	Oca, especially colored varieties, has a broader antioxidant profile.
Oxalates	Moderate levels	Very low levels	Oca contains oxalic acid, a key consideration for some.

Conclusion

In summary, is oca healthy? The answer is a definitive yes for most people, especially when considering its rich profile of vitamins, minerals, and antioxidants compared to more common starches like potatoes. It is a nutritious, low-calorie alternative that offers a unique flavor and adds variety to your diet. The only major consideration is its oxalic acid content, which can be managed by sun-curing or consumed in moderation by those with oxalate-sensitive health conditions. For those looking to explore ancient and nutrient-dense foods, oca is a fantastic and healthy choice. For more details on oca's properties and preparation, a detailed source is available from Cultivariable.

Cultivariable: Oca (Oxalis tuberosa) - Growing and Eating Guide

Frequently Asked Questions

Oca tubers have a unique flavor profile. When eaten raw, they can have a slightly tangy or lemony taste. When cooked, their flavor becomes milder, with a nutty and starchy profile similar to a potato.

The sourness in oca is caused by oxalic acid. To reduce this, you can cure the tubers by leaving them in the sun for several days after harvesting, which also increases their sweetness. The sourness also mellows considerably with cooking.

Yes, oca can be eaten raw. In its native Andes, it is sometimes consumed raw with salt, pepper, or lemon. Its crisp, tangy flavor and texture make it a great addition to salads.

Oca is generally considered a more nutrient-dense alternative to potatoes. It often contains more Vitamin C and iron and has a lower glycemic index. However, potatoes are also a healthy part of a balanced diet.

Cooking methods affect oca's properties differently. Boiling or steaming does not significantly change the oxalate content, but baking can concentrate oxalates due to moisture loss. The flavor also becomes milder and nuttier when cooked.

While oca contains carbohydrates, it is typically lower in carbs per serving than potatoes and has a lower glycemic index. This can make it a more suitable option than potatoes for individuals watching their carbohydrate intake.

Oca contains moderate levels of oxalic acid, which can contribute to kidney stones in predisposed individuals. Those with a history of calcium oxalate kidney stones should be cautious and may want to limit their intake. Consulting a doctor or dietitian is recommended.