1 serving (100 grams) contains 118 calories, 1.5 grams of protein, 0.2 grams of fat, and 27.9 grams of carbohydrates.
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Nutrition Information
Calories |
281.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.5 g | 0% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 21.4 mg | 0% | |
| Total Carbohydrates | 66.4 g | 24% | |
| Dietary Fiber | 9.8 g | 35% | |
| Sugars | 1.2 g | ||
| protein | 3.6 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 40.5 mg | 3% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 1942.9 mg | 41% | |
* 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 Inhame
Inhame, also known as yam, is a starchy tuber native to Africa and widely consumed in tropical and subtropical regions, including Brazil and parts of Asia. It is a staple in many cuisines, commonly boiled, roasted, or mashed and served as a side dish or incorporated into porridges and desserts. Inhame is a nutrient-dense food containing moderate calories (118 kcal per 100g) and is an excellent source of carbohydrates (27.9g) and dietary fiber (4.1g). It also provides essential vitamins and minerals, including vitamin C (12.1mg), calcium (17mg), and iron (0.5mg), making it a versatile and energy-rich ingredient suitable for diverse dietary needs.
Health Benefits
- Supports digestive health due to its high dietary fiber content (4.1g per 100g).
- Boosts immunity through its vitamin C contribution (12.1mg per 100g), promoting collagen formation and antioxidant defense.
- Provides sustained energy from its complex carbohydrate content (27.9g per 100g), ideal for active individuals and athletes.
Dietary Considerations
Selection and Storage
Store whole inhame in a cool, dark, and dry place to avoid sprouting. Boil or steam before consumption for improved digestibility.
Common Questions About Inhame Nutrition
Is inhame high in protein?
Inhame (yam) is not particularly high in protein, providing only 1.5 grams per 100 grams. It is primarily a carbohydrate-rich food, making it better suited for energy rather than protein requirements.
Can I eat inhame on a keto diet?
Inhame is not ideal for a keto diet as it contains 27.9 grams of carbohydrates per 100 grams, which is considered high and could exceed the daily carb allowance for traditional keto plans.
What are the health benefits or concerns of eating inhame?
Inhame is a good source of dietary fiber (4.1 grams per 100 grams), which supports digestion and helps regulate blood sugar levels. However, its high carb content may be a concern for people with diabetes or those following low-carb diets.
How much inhame should I eat per serving?
A typical serving of inhame is about 100-150 grams, providing 118-177 calories. Adjust portions based on your calorie needs and dietary goals, especially if monitoring carbohydrate intake.
How does inhame compare to sweet potatoes in nutrition?
Inhame and sweet potatoes are similar in calories and carbs, but sweet potatoes generally contain slightly more protein (around 2 grams per 100 grams) and higher levels of vitamin A. Both are excellent sources of fiber and can be used interchangeably in many recipes.
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.
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.
