Edible Tubers Names: Complete Guide, Types, Varieties, and Properties

Edible tubers They constitute a fundamental food group in the global diet. Beneath the surface of the earth lie authentic nutritional treasures: thickened roots and stems that have been key to human nutrition since ancient times and are still present in global gastronomy today in the form of potatoes, yucca, sweet potatoes, beets, among many others. In this article, you will discover names of edible tubers, their types, nutritional values, interesting facts, tips for their consumption, and a comprehensive guide to the main species used by different cultures.

What are edible tubers?

The tubers are underground organs thickened cells that function as nutrient stores (mainly starch and water) for plants. They can be generated from modified underground stems (such as potatoes or Jerusalem artichokes), or thickened roots (such as cassava or carrots). This characteristic is key to understanding their nutritional value, as they contain a wealth of energy, fiber, and various micronutrients.

They are distinguished from other underground organs such as bulbs (example: onion or garlic), the rhizomes (like ginger), or tuberous rootsHowever, in culinary and botanical practice, these terms are often used interchangeably when referring to edible underground foods.

Plants develop these organs to survive adverse conditions and ensure reproduction, as new buds, roots, and shoots emerge from the tubers. This natural cycle gives tubers a unique capacity for adaptation and nutritional richness.

Main characteristics of tubers:

• They are nutrient storage structures (starch, water, sugars).
• They can be derived from stems (e.g. potato) or roots (e.g. cassava).
• Its caloric content is significant, providing sustained energy.
• They contain fiber, vitamins (C, group B) and minerals (potassium, iron, magnesium).
• Some species have natural pigments with antioxidant functions.

Types of tubers and botanical classification

In botany and gastronomy, the edible tubers They can be classified in two main ways depending on their origin within the plant:

• Stem tubers (tubers, proper): They are formed by the thickening of an underground stem. Classic examples: potato, Jerusalem artichoke.
• Root tubers (tuberous roots): The thickening occurs at the main root of the plant. They are very rich in starch and sugars. Examples: cassava, sweet potato, carrot, beet.

This distinction may seem technical, but it is important in agriculture, as it determines how plants are planted and used in vegetative reproduction.

Nutritional importance of edible tubers

Tubers have been and continue to be staple foods in the diet of many civilizations, from Andean to Asian and African cultures. Its importance lies in several reasons:

• Energy supply: High in complex carbohydrates, they provide sustained-release energy. They are a source of essential calories for the body.
• rich in fiber: They help regulate digestion and improve intestinal transit.
• Vitamins and minerals: They stand out for their vitamin C content, some from group B, potassium, magnesium and iron.
• Low in fat: Ideal for healthy diets.
• Natural and gluten-free: Suitable for people with celiac disease or gluten sensitivity.
• Presence of antioxidantsSome contain natural pigments such as anthocyanins and beta-carotenes, which protect against cell damage and add color to the diet.

Thanks to its culinary versatilityTubers can be prepared in many ways: boiled, roasted, fried, steamed, raw, mashed, in soups, stews, desserts, snacks, etc.

The most consumed and well-known edible tubers worldwide

Next, we explore the most important tubers worldwide, their characteristics, nutritional value, culinary uses and curiosities.

1. Potato or potato (Solanum tuberosum)

   Undoubtedly, the potato It is the most cultivated and consumed tuber in the world. Native to the Andes, the potato is a staple food in many cultures. There are thousands of varieties, with different shapes, colors, and textures.

   • Rich in potassium, vitamin C, fiber and complex carbohydrates.
   • Its preparation can be extremely varied: boiled, fried, roasted, steamed, mashed, in stews, omelets, salads, soups and even as a base for alcoholic beverages (vodka, aquavit).
   • The best way to take advantage of its nutrients is steam it with the skin on.

   New potatoes, with their thin skin, can be eaten unpeeled; lower-moisture varieties are ideal for frying. Their green parts, or "eyes," should be removed, as they contain solanine, a toxic compound.

2. Cassava or manioc (manihot esculenta)

   La yucca, also known as cassava, cassava or tapioca, is a tropical tuberous root that is essential in the diet of Africa, Latin America and Asia.

   • High in starch and vitamin C.
   • Low in protein and fat, but very energetic.
   • It must be cooked well to eliminate toxic compounds (cyanogenic glycosides), especially in bitter varieties.
   • It is consumed boiled, fried, steamed, in soups, as tapioca flour and in snacks.

3. Sweet potato, yam or camote (Ipomoea batatas)

   Known as Sweet potato, potato o sweet potatoThis tuber is appreciated for its sweet flavor and its color (there are white, orange, and purple varieties).

   • High in vitamin A (beta-carotene), fiber and antioxidants.
   • Ideal for eye health and the immune system.
   • Very versatile: it can be roasted, mashed, added to stews and desserts. It's also a base for healthy chips in the Air Fryer.

4. Yam (Dioscorea spp.)

   El yam It is a staple in the diet of people in Africa, the Caribbean, and tropical areas of South America. It is robust, can grow to enormous sizes, and is notable for its texture and neutral flavor.

   • Important source of carbohydrates and fiber.
   • Contains B vitamins, potassium and other minerals.
   • Prepared boiled, roasted, mashed, stewed or even desserts.
   • In many cultures it is a symbol of prosperity and has ritual uses.

5. Taro (colocasia esculenta)

   El taro It is popular in Asian and Polynesian cuisine, known for its purple color in certain varieties and its creamy texture.

   • Rich in fiber and resistant starch, it promotes intestinal health.
   • It must be cooked, as raw it can be toxic.
   • In Hawaii it is the basic ingredient of poi, a traditional food.

6. Carrot (Daucus carota)

   La carrot It is a very common tuberous root throughout the world. It stands out for its vibrant orange color and sweet flavor, although there are purple, white, and red varieties.

   • Very rich in beta-carotene (provitamin A), essential for vision and skin.
   • It is consumed raw, cooked, in salads, soups, pies and snacks.

7. Beet (Beta vulgaris)

   La beet It stands out for its intense reddish-purple color and characteristic sweetness. There are golden, pink, and white varieties.

   • Rich in folates, antioxidants and minerals.
   • Ideal for juices, salads, stews, desserts and crunchy snacks.

8. Arracacha (Arracacia xanthorrhiza)

   Typical of South America, especially the Andes. It has a mild flavor, somewhere between that of a carrot and a potato, and colors ranging from white to yellow and orange.

   • Good source of starch, fiber and easy digestibility.
   • Widely used in soups, purees and garnishes.

9. Goose (tuberous oxalis)

   La goose It is a small Andean tuber with a sweet and sour flavor that can be eaten raw or cooked. Its acidity decreases when left in the sun.

   • It provides carbohydrates, vitamin C and a variety of colors.

10. Mashua (Tropaeolum tuberosum)

    Another Andean species little known outside its region, with a spicy flavor and used as a food and natural remedy.

    • It has antimicrobial and antioxidant properties.
    • Its cultivation repels pests naturally.

11. Tigernut (Cyperus esculentus)

    La chufa It's a small tuber, the main ingredient in Valencian horchata. It's very energetic, rich in healthy fats and fiber.

    • Cultivated since ancient times, especially in Egypt and the Mediterranean.

12. Jicama (Pachyrhizus erosus)

    Of Mexican origin, the jícama It's juicy, refreshing, and naturally sweet. It's usually eaten raw, in snacks, salads, and desserts.

    • Low in calories, source of fiber and water.

13. Jerusalem artichoke (Helianthus tuberosus)

    Also know as jerusalem artichokes o Jerusalem artichokeA tuber of the sunflower family, crunchy, juicy, and with a mild sweetness.

    • Rich in inulin, a prebiotic fiber that is very beneficial for intestinal health.
    • It is consumed in purees, gratins, raw or in salads.

14. ginseng (Panax ginseng)

    An Asian tuber highly valued in traditional medicine for its stimulating and revitalizing properties, in addition to its culinary use in soups and beverages.

Other edible tubers and roots of culinary interest

In addition to the main tubers, there are many roots, rhizomes and bulbs edible underground plants at the regional and global levels. These include:

• Ginger (Zingiber officinale): Rhizome used as a spice and condiment, with digestive and aromatic properties.
• Nabo (brassica rapa): Fleshy and somewhat spicy root, used in stews, soups or raw in salads.
• Radish (Raphanus sativus): Small, red or white bulb, used as a fresh appetizer.
• Water chestnut (Eleocharis dulcis): Bulb of aquatic plants, juicy, crunchy and sweet, very present in Asian cuisine.
• Shallots and onionsAlthough they are technically bulbs, they are also included in the classification due to their similar use to tubers.
• Fennel: Its bulb is used for its aniseed aroma in salads and stews.

Curiosities and historical data about tubers

• Genetic diversity: There are more than 4.000 varieties of potatoes and an incredible variety of sweet potatoes, yams, and oca, especially in Andean and African regions.
• Role in emergency feeding: Tubers have saved entire populations from famine in times of war and crisis thanks to their resilience and ease of cultivation.
• Space research: Agencies like NASA have experimented with growing potatoes and other tubers under extreme conditions, citing their potential to feed future human colonies outside of Earth.
• Cultural tradition: In some countries, national festivals and days are celebrated dedicated to potatoes and other tubers, recognizing their role in gastronomy and culture.
• Industrial uses: The tubers are used to make flour, starch, thickeners, and even alcoholic beverages such as vodka, chicha, and other regional liquors.

Ways to prepare and consume edible tubers

One of the great virtues of tubers is their culinary versatilitySome ideas and suggestions for including them in your menu:

• Boiled: It is the most traditional form, ideal for purees, salads and soups.
• Grill: Enhances the natural flavor and adds a crunchy texture. Perfect as a healthy side dish for meat and fish.
• Steamed: It retains more vitamins and a tender texture, especially recommended for potatoes, sweet potatoes, arracacha and carrots.
• FriedChips, breadsticks, or croquettes; delicious but higher in calories.
• RawSome varieties can be eaten raw, such as carrots, beets, radishes, jicama, and oca.
• In Air Fryer: Allows you to prepare healthy snacks with very little oil.
• in dessertsSweet potato and yam are used in pies, sweets and ice cream.

Tips for purchasing, storing, and safety of food

• Select firm tubers, free of bruises, green spots or sprouts.
• Store in cool, dark places (never in the fridge, except for exceptions such as beets).
• Remove the green parts and shoots before cooking potatoes.
• Rinse and peel well tubers that grow underground to avoid soil and pesticide residues.
• Cook cassava properly and other tubers that may contain raw toxic compounds.
• Innovate with mixturesExperiment by combining different tubers in stews, purées, and salads to take advantage of textures, colors, and flavors.

Lesser-known tubers and local varieties

La biodiversity of tubers It's much broader than what's usually found in supermarkets. Some lesser-known but equally valuable varieties and species include:

• CubioTypical of the central Andes, consumed as a garnish and in soups.
• Parsnip: Sweet-tasting white root, widely used in soups and roasts.
• YaconSweet, juicy, low-calorie tuber, excellent in raw salads or smoothies.
• Salsify: Thin, white root, known as 'vegetable oyster' for its flavor.
• Crosne: Crispy and decorative Asian tuber for gourmet dishes.

Variety of colors, shapes and flavors

The tubers present an impressive palette of colors and flavorsPigments such as beta-carotenes (orange), anthocyanins (purple), and other polyphenols give each species antioxidant properties and attractive colors. This diversity not only beautifies dishes, but also enriches the diet with health benefits.

Edible tubers in culture and gastronomy

From the marmitako from northern Spain (potato and fish) until the Hawaiian taro poi, going through the dads in huancaína in Peru or the South American fried yucaTubers form the basis of hundreds of traditional recipes around the world. Their adaptability to different climates, long storage life, and satiating power make them indispensable allies in home and gourmet cooking.

At the industrial level, its starch is also used as a thickener, a base for gluten-free flours, and even in the manufacture of bioplastics and natural cosmetics.

To incorporate varied tubers in the diet It is a smart strategy to diversify our diet, take advantage of its nutritional benefits, and promote agricultural sustainability, as many varieties grow in conditions unsuitable for other crops and help preserve agrobiodiversity.

Explore the range of edible tubers Available in local and international markets, these subterranean foods allow us to rediscover flavors, textures, and colors steeped in history and healthy properties. From the classic potato to lesser-known varieties like mashua and water chestnut, these underground foods are much more than a side dish: they represent a bridge between cultures, traditions, and the sustainable future of food.

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