Inside Kumara

The Kumara (sweet potato) is

  • High in dietary fibre
  • A source of complex carbohydrates for slow burning energy
  • A source of vitamins A and C
  • A source of iron and calcium
  • A great healthy substitute for other foods high in sugar and carbohydrates such as rice, pasta and corn
  • Pleasantly sweet from naturally occurring sugars
  • Low in calories

Kumaras (sweet potatoes) are absolute powerhouses of nutrients.

To give you an idea, one medium size kumara contains:

  • Almost twice the Recommended Daily Allowance (RDA) of vitamin A
  • 42 percent of the RDA for Vitamin C
  • Four times the RDA for beta carotene
  • Only about 130 to 160 calories
  • And when eaten with the skin, Kumara has more fibre than oatmeal

Per 100g serving,
one kumara provides

Energy413 kj
Protein1.2 g
Carbohydrate total23.3 g
Sugar total12 g
Fat total0.2 g
Saturated fat0.1 g
Sodium85 mg
Potassium634 mg
Iron0.6 mg
Folate14 ug
Vitamin A161 ug RE
Vitamin B0.39 mg



Calcium17 mgVitamin C31 mg
Iron0.6 mgThiamin0.15 mg
Potassium634 mgRiboflavin0.07 mg
Sodium85 mgFolate14 ug
Selenium0.3 ugNiacin1.7 mg
Zinc0.3 ugVitamin A161 ug