1 serving (130 grams) contains 120 calories, 1.5 grams of protein, 0.1 grams of fat, and 27.0 grams of carbohydrates.
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Nutrition Information
Calories |
218.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 72.7 mg | 3% | |
| Total Carbohydrates | 49.1 g | 17% | |
| Dietary Fiber | 7.3 g | 26% | |
| Sugars | 10.9 g | ||
| protein | 2.7 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 54.5 mg | 4% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 800.0 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 Purple kumara
Purple kumara, also known as purple sweet potato, is a starchy root vegetable native to Central and South America but widely cultivated in Oceania, particularly in New Zealand, where it is a staple in the Maori diet. Its vibrant purple hue is due to anthocyanins, a type of antioxidant. Purple kumara is nutrient-dense and provides complex carbohydrates, dietary fiber, vitamins like vitamin C and B6, and essential minerals including potassium and manganese. With a naturally sweet flavor and firm texture, it is versatile in cooking and featured in both savory and sweet dishes.
Health Benefits
- Rich in antioxidants, particularly anthocyanins, which promote cellular health and may reduce inflammation.
- High in dietary fiber, supporting healthy digestion and maintaining steady blood sugar levels.
- A good source of potassium, beneficial for maintaining healthy blood pressure and heart function.
- Contains vitamin C, which supports immune health and skin vitality.
- Provides manganese, important for bone development and metabolism.
Dietary Considerations
Selection and Storage
Store whole purple kumara in a cool, dark, and dry place. Avoid refrigeration, as it alters their texture. Wash and cook thoroughly before consumption.
Common Questions About Purple kumara Nutrition
Is purple kumara high in protein?
Purple kumara contains around 1.3 grams of protein per 100 grams, making it a low-protein food. While it is not a significant protein source, it is rich in complex carbohydrates and other nutrients like fiber, making it a great addition to balanced meals.
Can I eat purple kumara on a keto diet?
Purple kumara is not ideal for a keto diet due to its carbohydrate content, which is around 20 grams of carbs per 100 grams. It is best suited for diets that allow moderate carbohydrates, such as balanced or high-carb diets, but not for strict low-carb or ketogenic plans.
What are the health benefits of purple kumara?
Purple kumara is rich in antioxidants, particularly anthocyanins, which may help reduce inflammation and support heart health. It is also a good source of dietary fiber, aiding digestion, and provides essential vitamins like vitamin C and vitamin A for immune and skin health.
How much purple kumara should I eat in one serving?
A typical serving size for purple kumara is around 100-150 grams, which provides approximately 80-120 calories. This portion provides a good balance of energy and nutrients without excessive calories or carbohydrates for most people.
How does purple kumara compare to regular sweet potatoes?
Purple kumara is similar to regular sweet potatoes but has a slightly earthier flavor and vibrant purple color due to its high anthocyanin content. Nutritionally, purple kumara offers comparable levels of calories and carbs, but the purple variety is richer in antioxidants, making it a more nutrient-dense option.
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.
