Description
What to look for
Look for kลซmara that are firm with smooth and unbroken skin. Date stamped product packaging gives a reliable measure of freshness. Buy regularly, no more than a weekโs supply.
Availability
Available: all year
Cooking methods
Braise, bake, boil, char grill, microwave, roast, steam, stew, stir fry, stuff.
Ways to eat
Kลซmara is a very versatile vegetable; it can be mashed, barbecued, used in soups, stir fries, pies, quiches, braises or stews; cooked as chips or wedges or baked whole; thin kลซmara slices will puff up into crisps. To use kลซmara in salads, first cook until soft, and then cool. Kลซmara goes well with all meats and also complements fruits such as banana, pineapple, apricot and apple. Clickย hereย for recipes.
How to prepare
Peel, wash and portion. However, it is not always necessary to peel kลซmaras; if leaving skin on, scrub skin well and remove blemishes.
Storing
Kลซmara should be stored in a cool, dark place that is well ventilated. Do not refrigerate.
Nutrition
Kลซmara is a source of dietary fibre and contains a dietary significant amount of potassium (they are one of the highest potassium-containing vegetables). Kลซmara is one of the highest carbohydrate containing vegetables so it makes an excellent source of energy. The coloured flesh and skin of kลซmara supply an array of phytonutrients including phenolic compounds, flavonoids and carotenoids. Red or purple varieties contain anthocyanins (found in the skin of red varieties), and those with orange and yellow colouring are rich in beta-carotene. The richer the colour the more phytonutrients present.
Redย kลซmara is a good source of vitamin C and niacin; a source of dietary fibre, thiamin, vitamin B6, manganese and contains a dietary significant amount of potassium.
Goldย kลซmara is a good source of folate, riboflavin, vitamin A and vitamin B6; a source of dietary fibre, niacin, thiamin, copper and magnesium, and contains a dietary significant amount of potassium.
Orangeย kลซmara is a good source of vitamin A; a source of dietary fibre, niacin, riboflavin, thiamin, vitamin B6, vitamin C and manganese, and contains a dietary significant amount of potassium.
Nutrition tables
| KลชMARA, GOLD – TOKA TOKA | ย Raw | |||
| Nutrition Information | ||||
| Serving size: 1 kลซmura = 150g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 721/172 | 8% | 481/115 | |
| Protein (g) | 1.9 | 4% | 1.3 | |
| Fat, total (g) | 0.3 | 0% | 0.2 | |
| ย – saturated (g) | 0.08 | 0% | 0.05 | |
| Available carbohydrate (g) | 38.6 | 12% | 25.7 | |
| ย – sugars (g) | 14.4 | 16% | 9.6 | |
| Dietary Fibre (g) | 2.9 | 1.9 | A source of dietary fibre | |
| Sodium (mg) | 60 | 0% | 40 | |
| Folate (ยตg) | 72 | 36% RDI* | 48 | A good source of folate |
| Riboflavin (mg) | 0.45 | 26% RDI* | 0 | A good source of riboflavin |
| Vitamin A Equiv. (ยตg) | 201 | 27% RDI* | 134 | A good source of vitamin A |
| Vitamin B6 (mg) | 0.63 | 39% RDI* | 0 | A good source of vitamin B6 |
| Niacin (mg) | 1.2 | 12% RDI* | 0.8 | A source of niacin |
| Thiamin (mg) | 0.11 | 10% RDI* | 0.07 | A source of thiamin |
| Copper (mg) | 0.3 | 10% ESADDI** | 0.2 | A source of copper |
| Magnesium (mg) | 45 | 14% RDI* | 30 | A source of magnesium |
| Potassium (mg) | 615 | 410 | Contains potassium | |
| Vitamin C (mg) | 3 | 6% RDI* | 2 | |
| Vitamin E (mg) | 0.855 | 9% RDI* | 0.57 | |
| Calcium (mg) | 33 | 4% RDI* | 22 | |
| Iron (mg) | 0.8 | 6% RDI* | 0.5 | |
| Selenium (ยตg) | 0.0 | 0% RDI* | 0.0 | |
| Zinc (mg) | 0.5 | 4% RDI* | 0.3 | |
| 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. | ||||
| ย *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: FOODfiles 2018 | ||||
| KลชMARA, ORANGE – Beauregard | ย Raw | |||
| Nutrition Information | ||||
| Serving size: 1 kลซmara = 150g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 458/109 | 5% | 305/73 | |
| Protein (g) | 1.7 | 3% | 1.1 | |
| Fat, total (g) | 0.3 | 0% | 0.2 | |
| ย – saturated (g) | 0.08 | 0% | 0.05 | |
| Available carbohydrate (g) | 23.1 | 7% | 15.4 | |
| ย – sugars (g) | 13.8 | 15% | 9.2 | |
| Dietary Fibre (g) | 3.2 | 2.1 | A source of dietary fibre | |
| Sodium (mg) | 18 | 1% | 12 | |
| Vitamin A Equiv. (ยตg) | 885 | 118% RDI* | 590 | A good source of vitamin A |
| Niacin (mg) | 1 | 10% RDI* | 0.6 | A source of niacin |
| Riboflavin (mg) | 0.24 | 14% RDI* | 0.16 | A source of riboflavin |
| Thiamin (mg) | 0.11 | 10% RDI* | 0.1 | A source of thiamin |
| Vitamin B6 (mg) | 0.33 | 21% RDI* | 0.22 | A source of vitamin B6 |
| Vitamin C (mg) | 5 | 11% RDI* | 3.0 | A source of vitamin C |
| Manganese (mg) | 0.6 | 11% ESADDI** | 0.4 | A source of manganese |
| Potassium (mg) | 555 | 370 | Contains potassium | |
| Folate (ยตg) | 4 | 2% RDI* | 3 | |
| Vitamin E (mg) | 0.11 | 1% RDI* | 0.07 | |
| Calcium (mg) | 30 | 0% RDI* | 20 | |
| Iron (mg) | 0.6 | 5% RDI* | 0.4 | |
| Selenium (ยตg) | 0.0 | ย 0% RDI* | 0.0 | |
| Zinc (mg) | 0.3 | 3% RDI* | 0.2 | |
| 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. | ||||
| ย *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: FOODfiles 2018 | ||||
| KลชMARA, RED – Owairaka Red | ย Raw | |||
| Nutrition Information | ||||
| Serving size: 1 kลซmara = 150g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ/Cal) | 545/130 | 6% | 363/87 | |
| Protein (g) | 1.9 | 4% | 1.3 | |
| Fat, total (g) | 0.3 | 0% | 0.2 | |
| ย – saturated (g) | 0.09 | 0% | 0.06 | |
| Available carbohydrate (g) | 28.2 | 9% | 18.8 | |
| ย – sugars (g) | 7.8 | 9% | 5.2 | |
| Dietary Fibre (g) | 2.7 | 1.8 | A source of dietary fibre | |
| Sodium (mg) | 42 | 2% | 28 | |
| Niacin (mg) | 4 | 40% RDI* | 2.7 | A good source of niacin |
| Vitamin C (mg) | 48 | 121% RDI* | 32 | A good source of vitamin C |
| Thiamin (mg) | 0.15 | 14% RDI* | 0.1 | A source of thiamin |
| Vitamin B6 (mg) | 0.17 | 10% RDI* | 0.11 | A source of vitamin B6 |
| Manganese (mg) | 1.1 | 23% ESADDI** | 0.8 | A source of manganese |
| Potassium (mg) | 759 | 506 | Contains potassium | |
| Folate (ยตg) | 4 | 2% RDI* | 3 | |
| Riboflavin (mg) | 0.11 | 6% RDI* | 0.07 | |
| Vitamin A Equiv. (ยตg) | 29 | 4% RDI* | 20 | |
| Vitamin E (mg) | 0.3 | 3% RDI* | 0.2 | |
| Calcium (mg) | 24 | 3% RDI* | 16 | |
| Iron (mg) | 0.8 | 7% RDI* | 0.5 | |
| Selenium (ยตg) | 0.2 | 0% RDI* | 0.1 | |
| Zinc (mg) | 0.3 | 3% RDI* | 0.2 | |
| 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. | ||||
| ย *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: FOODfiles 2018 | ||||
