Table of ContentsView AllTable of ContentsTaste and TextureNutrition BenefitsWhen to AvoidPreparationWhere It’s Sold
Table of ContentsView All
View All
Table of Contents
Taste and Texture
Nutrition Benefits
When to Avoid
Preparation
Where It’s Sold
Malanga rootis a type of tropical root vegetable rich in B vitamins andcomplex carbohydrates. Native to South America, it is often confused with taro, another root vegetable from the same family, but the two differ. While malanga root has a mild sweetness to it, taro is nuttier.
This article discusses everything you need to know about malanga root, including its taste, texture, and nutritional benefits.
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Malanga Root: A Journey Through the Senses
Malanga root has a unique flavor profile and texture compared to more well-known root vegetables, such as carrots. It is often interchanged with taro, although the two do not taste the same nor offer the same health benefits.
Taste
Malanga root is often referred to as “the potato of the tropics” because it is native to tropical places and is as versatile as the staple potato many people keep in their pantries. Unlike typical varieties of potatoes, malanga root is not anightshade.
While the texture and appearance of malanga root are similar to potatoes, its flavor and odor are not. Malanga has a rich, nutty-like taste with mild sweetness when prepared. The malanga root’s taste and fragrance are similar in that it tastes and smells nuttier than other root vegetables it is often confused with.
Texture
Unlike taro, which is soft and slightly slimy, malanga root is firm and dry.
This makes it a versatile option for those looking to expand their culinary experience beyond the potato with something similar in feel and texture but a different flavor profile.
Malanga root also possesses a hairy-like texture when touched, making it more difficult to peel.
Peeling Malanga RootWhen peeling Malanga root, you should approach it the same way you would a squash. First, cut off the ends and then the entire vegetable into three smaller parts. Then, you will cut thin slices of the peel off each side of the malanga root until all the peel is gone.
Peeling Malanga Root
When peeling Malanga root, you should approach it the same way you would a squash. First, cut off the ends and then the entire vegetable into three smaller parts. Then, you will cut thin slices of the peel off each side of the malanga root until all the peel is gone.
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Malanga Benefits and Nutrition Breakdown
Malanga root contains many nutrients the body needs for various functions.
The breakdown of nutrients and how they affect the body is as follows:
Nutritional ProfileWhat It’s Good For200 caloriesEnergy for cells7.24 grams (g) fiberBowel health, cholesterol levels, blood sugar levels25.6 milligrams (mg) calciumBuilding and maintaining strong bones and heart, muscle, and nerve health42.6mg magnesiumMuscle, nerve, and bone health, maintaining healthy blood sugar levels108mg phosphorousGrowth, maintenance, and repair of cells, tissues, and genetic material including DNA and RNA683mg potassiumHydration, maintaining fluid in cells, supporting proper blood pressure and muscle contractionCompounds in Malanga Root that Promote Overall HealthMalanga root contains high levels of carotenoids, which are plant compound pigments that act as antioxidants within the body. Antioxidants help to fight off inflammation.6 Essential Vitamins for Skin HealthShould Anyone Not Use Malanga Root?Malanga root is generally considered safe to consume but should be avoided if a person already has high levels ofpotassium.If a person gets too much potassium in their diet or has a health disorder that causes a build-up of the nutrient, consuming too much malanga root can lead to dangerously high levels in the blood, a condition known ashyperkalemia.Hyperkalemia is a medical emergency if it is not addressed quickly. Symptoms include:Muscle weakness and spasmsFatigueHyperventilation or shortness of breathNausea and vomitingParalysisTingling sensations in the bodyIrregular heartbeat (arrhythmias)ConfusionIn the worst cases,seizures, coma, and deathHow to Prepare Malanga RootMalanga root should never be consumed raw. There are many ways to prepare the vegetable to your liking. Since they are similar to potatoes, you can cook them through:BoilingBakingRoastingSteamingMashing (after boiling to soften)According to research, the ways malanga is prepared traditionally include:Peeling, boiling, and mashing the vegetable with spices or other vegetablesServing it in a soup or stewPeeling, slicing, and frying it in the same way you would make potato friesHow to ‘Personalize Your Plate’ During National Nutrition MonthWhere to Find MalangaWhile not every grocer will have malanga root, a lot in the United States do. It has grown in popularity in recent years, and with a higher demand, more stores can stock it on their shelves.Some grocery establishments and online produce stores that may have malanga root include:KrogerWalmartCentral MarketPremier Produce OneSummaryMalanga root is a vegetable similar to the potato. It is often confused or interchanged with yuca, but the two are not the same. They offer different nutrients and flavor profiles. People looking to consume malanga root can do so safely, granted they do so in moderation and are not already experiencing high levels of potassium in the blood.Malanga root should only be consumed after cooking it, and it’s as versatile as a potato, so you can use it to make anything from fries to mashed.
Compounds in Malanga Root that Promote Overall HealthMalanga root contains high levels of carotenoids, which are plant compound pigments that act as antioxidants within the body. Antioxidants help to fight off inflammation.
Compounds in Malanga Root that Promote Overall Health
Malanga root contains high levels of carotenoids, which are plant compound pigments that act as antioxidants within the body. Antioxidants help to fight off inflammation.
6 Essential Vitamins for Skin Health
Should Anyone Not Use Malanga Root?
Malanga root is generally considered safe to consume but should be avoided if a person already has high levels ofpotassium.
If a person gets too much potassium in their diet or has a health disorder that causes a build-up of the nutrient, consuming too much malanga root can lead to dangerously high levels in the blood, a condition known ashyperkalemia.
Hyperkalemia is a medical emergency if it is not addressed quickly. Symptoms include:
How to Prepare Malanga Root
Malanga root should never be consumed raw. There are many ways to prepare the vegetable to your liking. Since they are similar to potatoes, you can cook them through:
According to research, the ways malanga is prepared traditionally include:
How to ‘Personalize Your Plate’ During National Nutrition Month
Where to Find Malanga
While not every grocer will have malanga root, a lot in the United States do. It has grown in popularity in recent years, and with a higher demand, more stores can stock it on their shelves.
Some grocery establishments and online produce stores that may have malanga root include:
Summary
Malanga root is a vegetable similar to the potato. It is often confused or interchanged with yuca, but the two are not the same. They offer different nutrients and flavor profiles. People looking to consume malanga root can do so safely, granted they do so in moderation and are not already experiencing high levels of potassium in the blood.
Malanga root should only be consumed after cooking it, and it’s as versatile as a potato, so you can use it to make anything from fries to mashed.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Graf BL, Zhang L, Corradini MG, et al.Physicochemical differences between malanga (Xanthosoma sagittifolium) and potato (Solanum tuberosum) tubers are associated with differential effects on the gut microbiome.J Funct Foods.2018;45:268-276. doi:10.1016/j.jff.2018.04.032U.S. Department of Agriculture FoodData Central.Dasheen, cooked.Giani M, Martínez-Espinosa RM.Carotenoids as a Protection Mechanism against Oxidative Stress inHaloferax mediterranei.Antioxidants (Basel).2020 Oct 29;9(11):1060. doi:10.3390/antiox9111060National Kidney Foundation.Hyperkalemia (high potassium).Boakye AA, Wireko-Manu FD, Oduro I, Ellis WO, Gudjónsdóttir M, Chronakis IS.Utilizing cocoyam (Xanthosoma sagittifolium) for food and nutrition security: a review.Food Sci Nutr.2018;6(4):703-713. doi:10.1002/fsn3.602
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Graf BL, Zhang L, Corradini MG, et al.Physicochemical differences between malanga (Xanthosoma sagittifolium) and potato (Solanum tuberosum) tubers are associated with differential effects on the gut microbiome.J Funct Foods.2018;45:268-276. doi:10.1016/j.jff.2018.04.032U.S. Department of Agriculture FoodData Central.Dasheen, cooked.Giani M, Martínez-Espinosa RM.Carotenoids as a Protection Mechanism against Oxidative Stress inHaloferax mediterranei.Antioxidants (Basel).2020 Oct 29;9(11):1060. doi:10.3390/antiox9111060National Kidney Foundation.Hyperkalemia (high potassium).Boakye AA, Wireko-Manu FD, Oduro I, Ellis WO, Gudjónsdóttir M, Chronakis IS.Utilizing cocoyam (Xanthosoma sagittifolium) for food and nutrition security: a review.Food Sci Nutr.2018;6(4):703-713. doi:10.1002/fsn3.602
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Graf BL, Zhang L, Corradini MG, et al.Physicochemical differences between malanga (Xanthosoma sagittifolium) and potato (Solanum tuberosum) tubers are associated with differential effects on the gut microbiome.J Funct Foods.2018;45:268-276. doi:10.1016/j.jff.2018.04.032U.S. Department of Agriculture FoodData Central.Dasheen, cooked.Giani M, Martínez-Espinosa RM.Carotenoids as a Protection Mechanism against Oxidative Stress inHaloferax mediterranei.Antioxidants (Basel).2020 Oct 29;9(11):1060. doi:10.3390/antiox9111060National Kidney Foundation.Hyperkalemia (high potassium).Boakye AA, Wireko-Manu FD, Oduro I, Ellis WO, Gudjónsdóttir M, Chronakis IS.Utilizing cocoyam (Xanthosoma sagittifolium) for food and nutrition security: a review.Food Sci Nutr.2018;6(4):703-713. doi:10.1002/fsn3.602
Graf BL, Zhang L, Corradini MG, et al.Physicochemical differences between malanga (Xanthosoma sagittifolium) and potato (Solanum tuberosum) tubers are associated with differential effects on the gut microbiome.J Funct Foods.2018;45:268-276. doi:10.1016/j.jff.2018.04.032
U.S. Department of Agriculture FoodData Central.Dasheen, cooked.
Giani M, Martínez-Espinosa RM.Carotenoids as a Protection Mechanism against Oxidative Stress inHaloferax mediterranei.Antioxidants (Basel).2020 Oct 29;9(11):1060. doi:10.3390/antiox9111060
National Kidney Foundation.Hyperkalemia (high potassium).
Boakye AA, Wireko-Manu FD, Oduro I, Ellis WO, Gudjónsdóttir M, Chronakis IS.Utilizing cocoyam (Xanthosoma sagittifolium) for food and nutrition security: a review.Food Sci Nutr.2018;6(4):703-713. doi:10.1002/fsn3.602
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