Fried yams

Snack

Item Rating: 79/100

1 serving (150 grams) contains 230 calories, 2.0 grams of protein, 8.0 grams of fat, and 37.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		365.1
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		317.5 mg	13%
Total Carbohydrates		58.7 g	21%
	Dietary Fiber	6.3 g	22%
	Sugars	9.5 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		1.3 mg	7%
Potassium		714.3 mg	15%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 114 cal (31.6%)

Protein: 12 cal (3.5%)

Carbs: 234 cal (64.9%)

About Fried yams

Fried yams are a popular dish made by slicing and frying yams, a starchy tuber native to Africa and commonly grown in tropical regions. They feature prominently in West African cuisine but are also enjoyed in the Caribbean and parts of Asia. Yams are an excellent source of complex carbohydrates, making them a good energy source. They also contain dietary fiber, potassium, and small amounts of vitamins B6 and C. When fried, their calorie content increases due to the oil, which should be factored into dietary considerations. While fried yams are a flavorful treat, eating them in moderation is advised for a balanced diet.

Health Benefits

• Yams are a good source of dietary fiber, which supports healthy digestion and promotes regular bowel movements.
• Rich in potassium, yams can help regulate blood pressure by offsetting the effects of sodium.
• Vitamin B6 in yams supports brain health and helps in the production of neurotransmitters like serotonin.
• The antioxidants in yams, notably vitamin C, help support the immune system and combat oxidative stress.
• As a complex carbohydrate, yams provide sustained energy, beneficial for physical activity and blood sugar regulation.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carb, low-fat

Selection and Storage

Store whole yams in a cool, dark, and dry place for up to a week. If sliced and prepared for frying, refrigerate and use within 1-2 days.

Common Questions About Fried yams Nutrition

Are fried yams high in calories?

Yes, fried yams are relatively high in calories due to the frying process, which typically adds oil and increases fat content. A 1-cup serving can contain around 250-300 calories, depending on the type and amount of oil used.

Can I eat fried yams on a keto diet?

Fried yams are not suitable for a keto diet because they are high in carbohydrates. One cup of fried yams contains about 37-40 grams of carbs, which exceeds the typical daily carb allowance for a ketogenic diet.

Are fried yams healthy?

Fried yams can be a good source of vitamins like vitamin C and B6, as well as potassium and dietary fiber. However, frying increases their fat and calorie content, which can make them less healthy if consumed in excess. Choosing a healthier oil or baking instead of frying can make them a better option.

What is the recommended portion size for fried yams?

A serving of fried yams is typically about 1 cup or 150-200 grams. This portion provides a reasonable amount of calories and nutrients while allowing you to enjoy them in moderation, especially if paired with a lean protein or salad.

How do fried yams compare to fried potatoes?

Fried yams are nutritionally similar to fried potatoes, offering similar calories and carbohydrates per serving when fried. However, yams tend to have slightly more vitamin C and potassium than potatoes. Their natural sweetness also gives them a distinct flavor profile.

Data Sources & Scientific References