1 serving (200 grams) contains 200 calories, 4.0 grams of protein, 0.5 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
235.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.6 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 11.8 mg | 0% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 2.4 g | 8% | |
| Sugars | 0 g | ||
| protein | 4.7 g | 9% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 23.5 mg | 1% | |
| Iron | 1.2 mg | 6% | |
| Potassium | 470.6 mg | 10% | |
* 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
Pounded yam is a popular West African dish, particularly in Nigeria and Ghana, made by boiling yam tubers and pounding them until a smooth, stretchy consistency is achieved. Yams are starchy root vegetables, often confused with sweet potatoes, but they are botanically distinct. Pounded yam is rich in carbohydrates, primarily complex carbohydrates, making it a significant energy source. It also contains small amounts of dietary fiber, vitamins such as Vitamin C and B-complex vitamins, and essential minerals like potassium and magnesium. Traditionally served with soups like egusi, ogbono, or vegetable soup, pounded yam plays a key role in the diet of many African cultures for its versatility and satiating nature.
Health Benefits
- Provides a high energy source due to its robust complex carbohydrate content, supporting physical activity and sustained energy release.
- Contains potassium (816 mg per 200g of yam), which supports muscle function and helps regulate blood pressure.
- Provides small amounts of Vitamin C, which contributes to immune health and collagen formation.
- Includes dietary fiber that aids in digestion and supports gut health when consumed in its less-refined forms.
- Low in fat and cholesterol, making it suitable for heart-health-focused dietary patterns.
Dietary Considerations
Selection and Storage
Store raw yams in a cool, dark, and dry place to prevent sprouting. Once prepared as pounded yam, consume immediately or refrigerate for up to two days in an airtight container and reheat thoroughly before serving.
Common Questions About Pounded yam Nutrition
Is pounded yam high in calories and does it contain protein?
Pounded yam is relatively high in calories, providing approximately 330-350 calories per 200-gram serving, mainly from carbohydrates. It is low in protein, containing only about 3-4 grams per serving, making it more suitable as an energy source rather than a protein-rich food.
Can I eat pounded yam on a keto or low-carb diet?
Pounded yam is not suitable for a keto or low-carb diet, as it is primarily composed of carbohydrates, with approximately 80 grams of carbs per 200-gram serving. Its high carbohydrate content makes it incompatible with the requirements of these diets.
What are the health benefits and concerns of eating pounded yam?
Pounded yam provides a good source of energy, potassium, and dietary fiber, which support digestion and overall health. However, its high carbohydrate content could be a concern for individuals managing blood sugar levels or those with diabetes. It’s best consumed in moderation within a balanced diet.
What is the recommended portion size for pounded yam?
A recommended portion size for pounded yam is about 200 grams, which provides a substantial amount of energy without excessive calorie intake. Pairing it with protein-rich and vegetable-based sides helps create a nutritionally balanced meal.
How does pounded yam compare to other similar foods like fufu or eba?
Pounded yam is softer and smoother compared to fufu, which often has a tangy flavor from fermentation. Eba (made from cassava) is slightly coarser in texture and lower in calories, but both eba and pounded yam have similar carbohydrate content. Pounded yam may take longer to prepare but is prized for its texture and taste.
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.
- 2020-2025 Dietary Guidelines for Americans: VegetablesU.S. Department of AgricultureProvides general vegetable recommendations, relevant to yams as a starchy vegetable in dietary planning.
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.
