1 serving (100 grams) contains 86 calories, 1.6 grams of protein, 0.1 grams of fat, and 20.1 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
204.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 131.0 mg | 5% | |
| Total Carbohydrates | 47.9 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 10 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 71.4 mg | 5% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 802.4 mg | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Kumara
Kumara, commonly known as sweet potato in many parts of the world, is a root vegetable native to South America but widely cultivated in Oceania, Asia, and Africa. It is a staple in Māori cuisine in New Zealand, and its versatility makes it popular in curries, mashes, and roasted dishes globally. Kumara is nutritionally rich, offering 86 calories per 100g, 20.1g of carbohydrates, and 3g of fiber. It includes essential micronutrients such as calcium (30mg), iron (0.6mg), and a small amount of vitamin C (2.4mg), supporting various bodily functions. With almost no fat and 1.6g of protein, kumara provides energy, making it an excellent complex carbohydrate source. Its natural sweetness also appeals to diverse palates without added sugars or additives.
Health Benefits
- Supports digestive health with 3g of dietary fiber per 100g, aiding regular bowel movements and gut microbiota.
- Boosts immune function with vitamin C (2.4mg per 100g), which helps in collagen synthesis and fights free radicals.
- Improves bone health by offering calcium (30mg per 100g), vital for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Store kumara in a cool, dark, and dry place to avoid spoilage. Avoid refrigeration as it can alter the texture and taste.
Common Questions About Kumara Nutrition
Is kumara high in protein?
Kumara, also known as sweet potato, is not high in protein, containing only 1.6 grams per 100 grams. While it's not a significant protein source, it provides other nutrients like fiber and vitamins.
Can I eat kumara on a keto diet?
Kumara is not ideal for a keto diet due to its high carbohydrate content, with 20.1 grams of carbs per 100 grams. Keto diets focus on minimizing carbs, so kumara would generally be avoided.
What are the health benefits of eating kumara?
Kumara is a great source of dietary fiber (3 grams per 100 grams), which aids digestion, and it provides essential vitamins like vitamin A for eye health. Its antioxidants also help combat inflammation and support immunity.
How much kumara should I eat per serving?
A healthy serving of kumara is around 150-200 grams, providing approximately 130-172 calories and 30-40 grams of carbohydrates. This portion can fit well in balanced diet plans, especially for active individuals.
How does kumara compare to regular potatoes?
Kumara has similar calorie content to regular potatoes but is higher in natural sugars (4.2 grams per 100 grams) and vitamin A. Regular potatoes are less sweet and slightly higher in starch, making kumara the better choice for adding sweetness and nutrients to meals.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
