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Wasani Calories
Starchy root, source of fiber and vitamin C
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Wasani (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 41.3 g of carbs, 2.3 g of protein, 0.3 g of fat and 5.7 g of fiber. Its 25.5 mg of Vitamin C covers 28% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Wasani Nutrition Facts
Selected: 1 piece (medium) · 150 g
177
KCAL / 150G
Carbs
41.3g
· 15% DV
Protein
2.3g
· 5% DV
Fat
0.3g
· 0% DV
Fiber
5.7g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 5% · Fat 2%
Wasani nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 41.3 g | 15% |
| Fiber | 5.7 g | 20% |
| Protein | 2.3 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Wasani?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 177 kcal |
| 1 slice (thin) | 30 g | 35 kcal |
| 1 slice (thick) | 50 g | 59 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (chopped) | 130 g | 153 kcal |
| 1 serving (large) | 200 g | 236 kcal |
| 1 piece (large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Wasani
What is Wasani?
Wasani is a starchy root vegetable. The name alone does not establish its exact botanical identity, so it should not automatically be treated as cassava, yam, or another root with different preparation requirements.
How do you cook Wasani?
Peel Wasani and cook it until tender. You can boil it, roast it, or add it to a stew; the cooking time varies with the size of the pieces and the method used.
What does Wasani taste like?
Wasani has a mild, starchy flavor rather than a strongly distinctive one. It works well with herbs, spices, sauces, and other vegetables, which makes it easy to use in savory meals.
Can you eat Wasani raw?
Do not eat Wasani raw unless a reliable source confirms that the specific root is safe uncooked. Cook it thoroughly instead; this also softens its starchy texture.
Do you need to peel Wasani before cooking it?
Peeling Wasani before cooking is the practical choice. If you cannot confirm that its skin is edible, discard the peel, then wash your hands and utensils after handling the raw root.
Can Wasani be roasted instead of boiled?
Yes, Wasani can be roasted as well as boiled. Roasting gives the outside a browned finish, while boiling makes the pieces soft throughout; cook either way until the center is tender.
How can you tell if Wasani is fresh?
Choose Wasani roots that feel firm and show no visible mold, rot, or extensive damage. Avoid pieces with soft spots or an unpleasant smell.
How should you store Wasani at home?
Keep whole Wasani in a cool, dry place and leave it unwashed until you are ready to use it. Refrigerate cut pieces in a covered container and discard them if they show signs of spoilage.
Can you freeze Wasani?
Yes, cooked Wasani can be frozen. Let it cool, portion it into airtight containers, and freeze; the texture may change after thawing, so it is especially useful in soups and stews.
What can you make with Wasani?
You can use Wasani in soups, stews, or as a roasted side. Its starchy texture pairs well with vegetables, legumes, and strongly seasoned sauces.
Wasani Vitamins & Minerals
Vitamins
Vitamin C
25.5mg · 28% DV
B6
0.43mg · 25% DV
B1
0.17mg · 14% DV
B5
0.47mg · 9% DV
Minerals
Manganese
0.6mg · 26% DV
Copper
0.18mg · 20% DV
Potassium ⭐
644mg · 19% DV
Phosphorus
83mg · 12% DV
Sodium
14mg · 1% DV
Wasani Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wasani
To burn the 177 calories in 1 piece (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Wasani?
Wasani is a starchy root vegetable, usually eaten cooked. Its name alone does not establish where it originates, so it is best understood here by its role in the kitchen rather than assigned a specific regional tradition. It can be boiled, roasted or added to soups and stews, much like other roots.
The flavour is mild, with a tender, filling texture once cooked. Serve it as a side with vegetables, fish or meat, or mash it for a simple accompaniment. Wasani is mainly a source of carbohydrate, with some fibre and vitamin C, and little fat or protein. Boiling or roasting keeps preparation straightforward; pair it with greens or a protein-rich dish for a more balanced plate.
How Nutritious Is Wasani?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Wasani Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Wasani Contain Allergens?
No known major allergens
Which Diets Is Wasani Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wasani Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.