Sweet Potatoes


Ipomoea batatas




January, February, March, April, May, June, July, August, September, October, November, December


Like all things orange, Sweet Potatoes are a good source of Vitamin B6 and Vitamin C, but they are also a good source of magnesium, which is the relaxation and anti-stress mineral. Sweet potatoes have launched back onto the culinary scene in salads, mashes and even replacing potatoes as chips and wedges.

Also called Kumara or Yams, Sweet potatoes are a semi-tropical species and much of WA’s supply comes from Kununurra, Broome and Carnarvon, with some production from the Perth surrounds from December to March.

Look for firm, plump tubers with no signs of dehydration. Store in a cool, dark place for up to 2 weeks, but once cut, store in the fridge and use within the 3-4 days.

There is plenty of goodness in the skin, so scrub and cook whole or sliced. Alternatively peel, boil or steam, and then mash.

Sweet potatoes are one of the most nutritious of all the vegetables, high in Vitamin C they are also high in Vitamin A, calcium, folate, potassium and beta-carotene.

Nutrient Value per 100 g
Energy, including dietary fibre 297 kJ
Moisture 78.7 g
Protein 1.9 g
Nitrogen 0.3 g
Fat 0.1 g
Ash 0.7 g
Dietary fibre 3 g
Fructose 1.2 g
Glucose 1.7 g
Surcose 2.7 g
Total sugars 5.6 g
Starch 8.5 g
Available carbohydrate, without sugar alcohols 14.1 g
Available carbohydrate, with sugar alcohols 14.1 g
Organic Acids
Malic acid 0.2 g
Citric acid 0.1 g
Calcium (Ca) 27 mg
Iron (Fe) 0.5 mg
Magnesium (Mg) 14 mg
Potassium (K) 250 mg
Sodium (Na) 10 mg
Zinc (Zn) 0.5 mg
Thiamin (B1) 0.03 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 1 mg
Niacin Equivalents 1.53 mg
Folate, natural 11 ug
Total folates 11 ug
Dietary folate equivalents 11 ug
Alpha carotene 50 ug
Beta carotene 6600 ug
Cryphoxanthin 300 ug
Beta carotene equivalents 6775 ug
Retinol equivalents 1129 ug
Vitamin C 31 mg
Amino Acids
Tryptophan (mg/g N) 103 MN
Tryptophan (mg) 31 mg