What is Boniato? Uncovering the Tasty Root Vegetable

Boniato is a root vegetable that has gained popularity in recent years due to its unique flavor and nutritional benefits. This tuberous root is native to Central and South America and is also known as Cuban sweet potato, white sweet potato, batata, or tropical sweet potato. Unlike traditional sweet potatoes and yams, boniato has a pale brownish-white skin and a white or off-white flesh. In this article, we will uncover the tasty root vegetable that is boniato and explore its history, flavor, nutritional value, and culinary uses.

History and origin of boniato

Boniato has been an integral part of Latin American cuisine for centuries. It is believed to have originated in Peru and then spread to other parts of South and Central America. The word “Boniato” is derived from the Spanish language, which means sweet potato.

Boniato was brought to the United States by Spanish settlers in the 16th century. It is primarily grown in Southern states like Florida and Louisiana, where it is known as a staple ingredient in Hispanic cuisine.

Flavor and texture of boniato


Boniato has a unique, mildly sweet flavor that is similar to that of regular sweet potato but with a slightly nutty taste. Its flesh is less sweet than a regular sweet potato but has a rich and creamy flavor that is versatile in many dishes.


Boniato has a firm, dense texture that is

somewhat dry and starchy. It is not as moist or fluffy as a regular sweet potato or yam. However, it holds its shape well when cooked and has a smooth, creamy texture when mashed or pureed.

Nutritional value of boniato

Boniato is a nutritional powerhouse that is low in calories and high in fiber, vitamins, and minerals. One cup of raw boniato (about 150 grams) contains:

Nutrient Amount per 1 cup (150g)
Calories 114
Carbohydrates 27g
Fiber 4g
Protein 2g
Fat 0g
Vitamin C 40% of the Daily Value (DV)
Vitamin A 1% of the DV
Calcium 1% of the DV
Potassium 22% of the DV
Iron 3% of the DV

Health benefits of boniato

Boniato has several health benefits that justify adding it to your diet.

High in dietary fiber

Boniato is an excellent source of dietary fiber, which is essential for maintaining a healthy digestive system. It promotes bowel regularity and prevents constipation.

Low glycemic index

Boniato is a low glycemic index food, which means it does not cause a rapid spike in blood sugar levels. It is an ideal food for people with type 2 diabetes.

Rich in antioxidants

Boniato is an excellent source of antioxidants, which are essential for protecting the body against free radicals that can cause cell damage and chronic diseases.

Good for heart health

Boniato is rich in potassium, which is essential for maintaining a healthy heart. It helps lower blood pressure, which in turn reduces the risk of heart disease and stroke.

Culinary uses of boniato

Boniato has a versatile use in many dishes, both sweet and savory. Its neutral flavor makes it adaptable to different cooking methods and seasonings. Some popular ways of cooking boniato include:

Mashed or pureed

Boniato can be boiled, roasted, or baked and then mashed or pureed to make a creamy, silky substance. It can be used as a side dish or a base for soups, stews, and curries.

Cut into pieces and roasted

A favorite way of cooking boniato is simply cutting it into bite-size pieces and roasting in the oven with olive oil, rosemary, and salt. This method brings out the natural sweetness and creaminess of the root vegetable.

Grilled or fried

Boniato can also be grilled or fried to make crispy or charred pieces, which can be used in salads, sandwiches, or as a side dish.

How to select and store boniato


When selecting boniato, look for those with clean, unbruised skins that are firm to the touch. They should not be too big or too small.


Boniato can be stored in a cool, dry place for up to two weeks. Do not refrigerate, as it can cause the vegetable to dry out and lose its flavor.

Boniato FAQs

  • Is boniato the same as sweet potato?
  • No, boniato is not the same as sweet potato. They belong to different plant species and have different nutritional profiles and flavors. Boniato has a white or off-white flesh and a nutty, mildly sweet flavor, while sweet potato has an orange flesh and a sweet flavor.

  • How do you pronounce boniato?
  • Boniato is pronounced as “boh-nee-YAH-toh.”

  • How do you cook boniato?
  • Boniato can be cooked in several ways, including boiling, roasting, baking, grilling, frying, and pureeing. It is a versatile root vegetable that can be used in many dishes.

  • Is boniato healthy?
  • Yes, boniato is a healthy root vegetable that is low in calories and high in fiber, vitamins, and minerals. It is also rich in antioxidants and has a low glycemic index, making it a good food for people with diabetes.


Boniato is a versatile, delicious, and healthy root vegetable that deserves a place on your plate. Its unique flavor and nutritional benefits make it an ideal substitute for regular sweet potato or yam in many recipes. Try incorporating boniato into your next meal and discover its delicious taste and texture.


  • https://www.healthline.com/nutrition/boniato#what-is-it
  • https://www.bonappetit.com/test-kitchen/ingredients/article/boniato
  • https://www.thespruceeats.com/what-is-boniato-1807584
  • https://www.spiceography.com/boniato

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