5+ A Day


Kūmara are available all year round.


Storage and Handling

Store in a cool dark place, unless cut and then refrigerate. Handle all fresh produce with care and wash before eating.



Kūmara has been grown and eaten in New Zealand since the Māori first arrived. In about the 10th century Kupe brought the kūmara here from Hawaiki. This variety was a bush with tubers much smaller than the kūmara we know today. Later the bigger sweet potato was introduced which came to be known as the kūmara too.


Facts and Varieties

  • Kūmara is also known as the sweet potato
  • The majority of our kūmara is grown in Northland in the Northern Wairoa region where soil type and climatic conditions suit kūmara perfectly
  • There are different varieties of kūmara; gold, red and orange
  • Gold kūmara, sometimes sold as Toka Toka, it has a golden skin and flesh and has a sweeter taste than red
  • The most common is the red-skinned, Owairaka Red, with a creamy white flesh
  • Orange kūmara or Beauregard kūmara has the sweetest flesh


Growing Facts

  • Plant in October and harvest in February
  • Kūmara are sensitive to frost and like a long and warm growing period
  • Plant in loose, free-draining soil

Nutrition Information

1 gold kumara = 150 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 721/172 8% 481/115
Protein (g) 1.9 4% 1.3
Fat, total (g) 0.3 0% 0.2
- saturated (g) 0.08 0% 0.05
Available carbohydrate (g) 38.6 12% 25.7
- sugars (g) 14.4 16% 9.6
Dietary Fibre (g) 2.9 10% 1.9
Sodium (mg) 60 0% 40
Folate (µg) 72 36% RDI* 48
Riboflavin (mg) 0.45 26% RDI* 0
Vitamin A Equiv. (µg) 201 27% RDI* 134
Vitamin B6 (mg) 0.63 39% RDI* 0
Niacin (mg) 1.2 12% RDI* 0.8
Thiamin (mg) 0.11 10% RDI* 0.07
Copper (mg) 0.3 10% ESADDI** 0.2
Magnesium (mg) 45 14% RDI* 30
Potassium (mg) 615   410

Percentage Daily Intakes are based on an average adult diet of 8700 kJ

Your daily Intakes may be higher or lower depending on your energy needs

*Recommended Dietary Intake (Average Adult)

**Estimated Safe and Adequate Daily Dietary Intake

Source: FOODfiles 2016