1 serving (200 grams) contains 158 calories, 2.1 grams of protein, 0.1 grams of fat, and 37.0 grams of carbohydrates.
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Nutrition Information
Calories |
185.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.1 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.1 mg | 0% | |
| Total Carbohydrates | 43.5 g | 15% | |
| Dietary Fiber | 4.8 g | 17% | |
| Sugars | 0.6 g | ||
| protein | 2.5 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 1% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 960 mg | 20% | |
* 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 Mashed yam
Mashed yam is a dish made by boiling and mashing yams, a starchy tuber native to Africa and widely cultivated in tropical and subtropical regions. It is a staple in many cuisines, especially in West African, Caribbean, and Southeast Asian dishes. Yams are distinct from sweet potatoes and have a drier, starchier texture. Nutritionally, yams are a significant source of complex carbohydrates, providing sustained energy. They are also rich in vitamin C, potassium, manganese, and fiber, while being low in fat and sodium. A 100-gram serving of cooked yam contains approximately 116 calories, 27 grams of carbohydrates, and 4 grams of sugar, making it a nutrient-dense food choice in a balanced diet.
Health Benefits
- High in potassium (816 mg per 100 g), which supports healthy blood pressure and muscle function.
- Rich in dietary fiber (3.9 g per 100 g), promoting digestive health and maintaining healthy cholesterol levels.
- Contains vitamin C (17% of daily value per 100 g), which boosts immune function and supports skin health.
- Provides manganese (19% of daily value per 100 g), important for bone health and energy metabolism.
- Low in fat and sodium, making it heart-friendly and suitable for low-fat diets.
Dietary Considerations
Selection and Storage
Store whole yams in a cool, dry, and dark place for up to 2 weeks. For mashed yam, refrigerate in an airtight container and consume within 3-4 days.
Common Questions About Mashed yam Nutrition
Is mashed yam high in protein?
Mashed yam is not particularly high in protein. A one-cup serving of mashed yam contains approximately 2 grams of protein. It is primarily a source of carbohydrates, making it suitable as an energy-rich food but not ideal as a major protein source.
Can I eat mashed yam on a keto diet?
Mashed yam is not suitable for a strict keto diet due to its high carbohydrate content. A one-cup serving contains about 37 grams of carbohydrates, which can exceed the daily carb limit for most keto plans. It is better suited for other dietary lifestyles like vegetarian or balanced diets.
What are the health benefits of eating mashed yam?
Mashed yam is a good source of complex carbohydrates, providing sustained energy. It is also rich in vitamins like vitamin C and some B vitamins, as well as minerals such as potassium and manganese, which support immune function and muscle health. However, keep portion sizes in check as excessive consumption may lead to increased calorie and carb intake.
What is the recommended serving size for mashed yam?
A standard serving size for mashed yam is about 1 cup, which provides roughly 158 calories, 37 grams of carbohydrates, and 0.1 grams of fat. This portion fits well into a balanced meal when paired with protein sources and vegetables.
How does mashed yam compare to mashed potatoes?
Mashed yam tends to have a slightly sweeter flavor and higher caloric content than mashed potatoes. Yams are also richer in vitamin C and potassium. However, mashed potatoes are typically lower in calories, with around 130 calories per cup compared to yam's 158 calories per cup, making them a lighter option for calorie-conscious individuals.
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.
