1 serving (150 grams) contains 118 calories, 1.4 grams of protein, 0.1 grams of fat, and 27.5 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
187.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 20.6 mg | 0% | |
| Total Carbohydrates | 43.7 g | 15% | |
| Dietary Fiber | 6.5 g | 23% | |
| Sugars | 0.8 g | ||
| protein | 2.2 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 27.0 mg | 2% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 1295.2 mg | 27% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled yam
Boiled yam is a simple, versatile dish prepared by cooking yam tubers in water until tender. Yams are starchy root vegetables native to Africa and Asia, and they are widely used in African, Caribbean, and Southeast Asian cuisines. Known for their slightly sweet and earthy flavor, yams are distinct from sweet potatoes despite occasional mislabeling. Nutritionally, boiled yam is a good source of complex carbohydrates, providing sustained energy. It is also rich in vitamin C, potassium, manganese, and dietary fiber while being naturally low in fat and sodium.
Health Benefits
- Supports energy production due to its high complex carbohydrate content, which provides long-lasting energy.
- Promotes immune function with vitamin C, an antioxidant that helps protect against infections and cellular damage.
- Aids bone health and metabolism through its manganese content, which supports connective tissue formation and enzymatic processes.
Dietary Considerations
Selection and Storage
Store whole yam tubers in a cool, dry, well-ventilated place for up to 2 weeks. Once boiled, refrigerate in an airtight container and consume within 3-4 days.
Common Questions About Boiled yam Nutrition
Is boiled yam high in protein?
Boiled yam is relatively low in protein, providing approximately 1-2 grams of protein per 100 grams serving. It is a better source of carbohydrates, making it more suitable for energy-replenishing diets than for high-protein diets.
Can I eat boiled yam on a keto diet?
Boiled yam is not suitable for a keto diet because it is high in carbohydrates, with about 27 grams of carbs per 100 grams. Keto diets generally require foods with very low carbohydrate content, so yam would not fit the guidelines.
What are the health benefits of boiled yam?
Boiled yam is rich in essential nutrients like potassium (over 300 mg per 100 grams), which supports heart health and muscle function. It also provides vitamin C and dietary fiber, making it beneficial for digestion and immune health, though its high carb content might be a concern for individuals managing blood sugar levels.
What is the recommended serving size for boiled yam?
A typical serving size for boiled yam is about 1 cup, approximately 150 grams, which contains around 120-150 calories. This portion provides energy without overwhelming daily calorie needs and maintains balance within meals. Adjust serving sizes based on activity levels and dietary goals.
How does boiled yam compare to sweet potato in nutrition?
Boiled yam and sweet potato differ in nutrient content. Yam tends to have slightly fewer calories and less sugar than sweet potato. Sweet potato is higher in vitamin A (22,000 IU vs. negligible amounts in yam) but yam offers more potassium per serving. Both are excellent sources of energy, with differences depending on dietary needs.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Nutritional Benefits of YamsOffice of Dietary Supplements, National Institutes of Health (NIH)Highlights the key nutrients in yams, including dietary fiber, potassium, and vitamin C, and their associated health benefits.
- Dietary Guidelines for Americans: Vegetables including Starchy OptionsU.S. Department of Agriculture (USDA)Discusses starchy vegetables like yams and their recommended consumption as part of a balanced diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
