Healthy Food Database

Australian grown Oca are also known as New Zealand yams are in season for a short time. Originally from the South America, these small, reddish orange tubers are small about 2-6cm in length and have a crinkled appearance. Their flesh is white and can be eaten raw or cooked.
Oca typically has a slightly tangy lemon taste. The flesh is firm, crisp and juicy when eaten raw but becomes more starchy if fully cooked. Oca loses its skin colour on boiling and becomes more 'nutty' in taste. The tubers contain over 70% water but are nutritionally rich with carbohydrate, calcium and iron.
Category: Cheese
In Season: Winter
To Buy:
Look for tubers that are dry and firm without soft soggy patches
To Store:
Store in a paper bag in the fridge
Tips & Tricks:
Cooking Tips:
The tubers don’t require peeling when eating Oca raw - just wash them clean, and they can be sliced to add a hint of a lemony zest to salads. Alternatively cook them in the same way as potatoes - boiled, baked, grilled or fried. They also make an excellent addition to winter soups and stews.

Nutrition per 100 Grams:

Energy (kJ):
Low GI < 55:
Protein (g):
Monosaturated Fat , g:
No information available
Carbohydrates, g:
Fibre, g:
Saturated Fat, g :
Vitamin C:
Iron, mg:
No information available

Benefits the Following Health Conditions:*

Find recipes with Oca

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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