1 serving (200 grams) contains 360 calories, 6.0 grams of protein, 0.5 grams of fat, and 80.0 grams of carbohydrates.
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Nutrition Information
Calories |
423.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.5 mg | 1% | |
| Total Carbohydrates | 94.1 g | 34% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 1.2 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 705.9 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
Source of Calories
About Pounded yam fufu
Pounded yam fufu is a staple dish commonly prepared in West African countries, including Nigeria and Ghana. It is made by boiling yam and pounding it into a smooth, elastic dough-like consistency. Yams are starchy tubers rich in carbohydrates, providing a robust source of energy. While the traditional preparation uses fresh yam, powdered instant versions have become popular for convenience. Nutritionally, pounded yam is low in fat and contains nutrients such as potassium, B vitamins (particularly vitamin B6), and dietary fiber. It is typically paired with soups or stews, enhancing its flavor and nutritional value due to complementary ingredients like vegetables and proteins.
Health Benefits
- Rich in potassium, which supports healthy blood pressure and muscle function.
- Provides vitamin B6, essential for brain development and the production of neurotransmitters.
- Contains dietary fiber, aiding digestion and promoting gut health.
- Offers complex carbohydrates, providing long-lasting energy and stabilizing blood sugar levels.
- Low in fat, making it favorable for heart health when consumed in moderation.
Dietary Considerations
Selection and Storage
Store uncooked yams in a cool, dry place to prevent spoilage. After preparation, refrigerate pounded yam in an airtight container and consume within 1-2 days.
Common Questions About Pounded yam fufu Nutrition
Is pounded yam fufu high in calories or protein?
Pounded yam fufu is relatively high in calories, with an average serving (1 cup or 200g) containing around 250-300 calories. It is low in protein, offering only about 2-3 grams per serving, as it is primarily a carbohydrate-rich food made from yam.
Can I eat pounded yam fufu on a keto diet?
Pounded yam fufu is not suitable for a keto diet because it is high in carbohydrates, with approximately 60-65 grams per 200g serving. Since keto diets require very low carbohydrate intake, this dish would not fit within those restrictions.
What are the health benefits or concerns of eating pounded yam fufu?
Pounded yam fufu is a good source of energy due to its high carbohydrate content and provides essential vitamins like vitamin C and B6, along with potassium. However, those monitoring blood sugar levels, such as diabetics, should be cautious, as its glycemic index can lead to spikes in blood sugar if consumed in large amounts.
What is the recommended portion size for pounded yam fufu?
A recommended portion size for pounded yam fufu is about 1 cup or 200g, which is sufficient for most adults depending on their energy needs. Pairing it with fiber- and protein-rich side dishes like vegetables and lean proteins can help create a more balanced meal.
How does pounded yam fufu compare to cassava fufu or plantain fufu?
Pounded yam fufu is softer and lighter in texture compared to cassava fufu, which tends to be denser and more fermented in taste. Plantain fufu is slightly sweeter and has more fiber due to the plantains, making it a good alternative for those seeking extra nutrients like potassium and dietary fiber.
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.
