Can you eat kumara skin?

In this article we are going to answer can you eat kumara with skin, what is kumara, is kumara healthy to eat with skin, is there a risk of eating kumara with skin, and how can you cook kumara with the skin?”

Can you eat kumara with skin?

Yes, you can eat kumara with skin. Kumara skin is safe and healthy to eat. They can be added to your diet very easily and cooked any way you want to.

Kumara skin has a high amount of fiber and antioxidants that make kumara healthier and easier to cook. Fiber helps to keep your gut healthy and increases fullness. 

What is kumara?

Kumara is also known as a sweet potato. It is considered a root vegetable and has a large, starchy, and sweet taste. It is not closely related to potatoes but they share some characteristics. 

The roots of sweet potato or kumara are the most important product of the plant. The leaves and the shoots are also edible but not as much as the roots. Kumara is cooked before eaten so it is more digestible and easy to eat.

In some places, they called it yams even if kumara is not a true yam. There are some varieties of kumara 

  • Red Skinned or Owairaka Red
  • Gold kumara or Toka Toka Gold
  • Orange kumara or Beauregard

Is kumara healthy to eat with skin?

Yes, kumara is healthy to eat with skin. Kumara eaten with skin is healthy and has more nutrients than eaten without the skin. 

One kumara with skin contains 130 calories, 30 grams of carbohydrates, 3 grams of protein, and 5 grams of fiber. Kumara does not contain fat but depending on the preparation method and other ingredients fat content can increase.

One medium kumara can also provide 154% of the daily value of vitamin A, 31% of the daily value of vitamin C and 15% of the daily value of potassium. 

Kumara is a root vegetable high in carbohydrates but with skin, it has the perfect amount of fiber to keep you full and your gut healthy. Also, it is an excellent source of vitamins and antioxidants. 

Also, the skin of kumara may help control appetite because they have more fiber, which keeps you full for longer. Also, they may help to manage blood sugar levels because the fiber in the skin of potatoes is indigestible which lowers the glycemic index of kumara.

Other benefits of eating kumara with the skin are

  • Improved heart health
  • Improved gut health
  • Potential cancer-fighting properties

Is there a risk of eating kumara with skin?

Kumara is safe to eat with skin and it can be eaten cooked or raw. The only risk of eating kumara with skin is that they need to be washed properly before eating. 

Kumara is a root vegetable that grows in the ground so dirt, pesticides, bacteria, and parasites need to be removed correctly.  The CDC recommends washing through all root vegetables before eating them even if you remove the skin. 

The USDA recommends washing kumara or other root vegetables only with water and a vegetable brush. It is not necessary to add detergent soaps or vegetable washes. Kumara should be washed right before cooking it. 

According to the FDA the steps to follow when washing kumara are:

  • Wash your hands before touching kumara with water and soap. 
  • Make sure all surfaces are clean.
  • Wash kumara with water and remove any dirt, use a vegetable brush if needed. 
  • Dry kumara with a paper towel.

After washing them, you are safe to eat kumara with the skin. 

How can you cook kumara with the skin?

Kumara with the skin is easy to cook because you eliminate one step of peeling the sweet potato. Some delicious ways to cook kumara with skin are

  • Baked
  • Boiled
  • Fried 
  • Stuffed
  • Deep-fried like potatoes fries
  • Mashed with the skin 

Desserts calling for kumara usually need to be peeled. Follow this link for healthy kumara with skin. 

Other FAQs about Sweet Potatoes that you may be interested in.

Can you eat kumara on keto?

Can you boil a sweet potato

Can dogs eat sweet potato fries?

Can dogs eat the skin of sweet potatoes?


This article answered can you eat kumara with skin, what is kumara, is kumara healthy to eat with skin, is there a risk of eating kumara with skin, and how can you cook kumara with the skin?”