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Malanga

Malanga

EverydayFresh

Malanga is a starchy root vegetable, similar to taro and cassava, widely cultivated in tropical regions. This root has a slightly nutty flavor and a firm texture that softens when cooked. It is commonly boiled, baked, or fried, and can be used as a substitute for potatoes in many dishes. Malanga is also known for being relatively easy to digest due to its small starch granules.

Macro Impact

A 1 cup serving contains 147 calories, 2g protein, 35g carbs, and 1g fat.

Calorie Burn

How long would it take to burn off 147 calories?
Walking3.5 mph, moderate pace
34 min
YogaModerate effort, gentle pace
25 min
SwimmingModerate effort, freestyle
19 min
Biking12-14 mph, moderate effort
15 min
StairsStair climbing, moderate pace
17 min
Running5 mph (12 min/mile)
12 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories147
% Daily Value*
Total Fat0.6g
1%
Saturated Fat0.1g
1%
Trans Fat0g
Polyunsaturated Fat0.3g
Monounsaturated Fat0.1g
Cholesterol0mg
0%
Sodium32mg
1%
Total Carbohydrate35g
13%
Dietary Fiber2g
8%
Total Sugars2g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium14mg
1%
Iron1mg
8%
Potassium897mg
19%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
35 / 275 g
13%
Fiber
2 / 28 g
8%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
32 g
Fat
Total Fat
1 / 78 g
1%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
1%
Omega 6
0 / 19 g
2%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
13%
Riboflavin, B2
0 / 1 mg
5%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
6%
Pyridoxine, B6
0 / 1 mg
27%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
26 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
8 / 83 mg
9%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
14 / 1k mg
1%
Copper
0 / 1 mg
43%
Iron
2 / 13 mg
11%
Magnesium
36 / 370 mg
10%
Manganese
0 / 2 mg
14%
Phosphorous
77 / 700 mg
11%
Potassium
897 / 3k mg
30%
Selenium
1 / 55 mcg
2%
Sodium
32 / 2.3k mg
1%
Zinc
1 / 10 mg
8%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
110 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Yautia (tannier), raw. USDA Standard Reference, Legacy. Food ID 169401.
  2. 2.Yautia (tannier), raw. Canadian Nutrient File. Food ID 4885.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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