5+ A Day



You can buy yams from June until October, with limited supply available in late autumn.


Storage and Handling

Store in the refrigerator in a plastic bag.Handle all fresh produce with care and wash before eating.



  • The yams that are grown in New Zealand originate from the South American Andes where they are an important vegetable crop known as oca



  • The sweet tubers are quite small, often about the size of your thumb
  • They are pink-orange in colour and have a slightly shiny and ribbed surface
  • Other varieties are available that are sweeter, slightly smaller and coloured yellow, apricot and gold
  • New Zealand yams are very different from the tropical yams grown in other countries
  • In America, and hence American recipe books, the vegetables known as ‘yams’ are in fact sweet potatoes like our Beauregard kūmara


Growing Facts

  • Plant in October and November
  • Yams need a longer growing time to produce tubers. They can be harvested from around May
  • Plant in similar manner to potatoes
  • Yam plant leaves look like clover

Nutrition Information

6 Yams = 120 g

  Average Quantity per serving % Daily Intake per serve Average Quantity per 100 g
Energy (kJ/Cal) 289/69 3% 241/58
Protein (g) 1.4 3% 1.1
Fat, total (g) 0.2 0% 0.2
- saturated (g) 0.04 0% 0.03
Available carbohydrate (g) 14.5 5% 12.1
- sugars (g) 5.2 6% 4.3
Dietary Fibre (g) 1.3 4% 1.1
Sodium (mg) 0 0% 0
Folate (µg) 50 25% RDI* 42
Vitamin A Equiv. (µg) 101 13% RDI* 84
Vitamin B6 (mg) 0.25 16% RDI* 0.21
Potassium (mg) 420   350

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)

Source: FOODfiles 2016