1 serving (130 grams) contains 118 calories, 1.5 grams of protein, 0.1 grams of fat, and 27.5 grams of carbohydrates.
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Nutrition Information
Calories |
214.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 14.5 mg | 0% | |
| Total Carbohydrates | 50.0 g | 18% | |
| Dietary Fiber | 7.3 g | 26% | |
| Sugars | 0.9 g | ||
| protein | 2.7 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 30.9 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 796.4 mg | 16% | |
* 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 Small yam
Small yams are starchy root vegetables native to Africa and Asia, though they are now cultivated worldwide. They are often used in traditional cuisines like African fufu or Southeast Asian stir-fries. Yams are distinguishable from sweet potatoes due to their rough, bark-like skin and starchy texture when cooked. Nutritionally, small yams provide complex carbohydrates, dietary fiber, and are a good source of potassium and vitamin C, making them a valuable energy source and supporter of immune health. They are low in fat and naturally gluten-free, which makes them a versatile ingredient for many diets.
Health Benefits
- Supports heart health due to their significant potassium content (approximately 816 mg per 200g serving), which helps regulate blood pressure.
- Provides energy through complex carbohydrates, which release glucose gradually into the bloodstream, preventing sugar spikes.
- Boosts immunity with vitamin C (roughly 12.1 mg per 200g serving), helping fight infections and promote collagen production.
Dietary Considerations
Selection and Storage
Store small yams in a cool, dark, and well-ventilated area away from moisture. Do not refrigerate raw yams, as cold temperatures can alter their texture and flavor.
Common Questions About Small yam Nutrition
Is a small yam high in protein?
Small yams are not high in protein; a 100-gram serving contains approximately 1.5 grams of protein. They are primarily a source of carbohydrates but offer valuable vitamins and minerals.
Can I eat a small yam on a keto diet?
Small yams are not suitable for a strict keto diet, as they contain around 27 grams of carbohydrates per 100 grams. Their high carbohydrate content can exceed daily limits for keto followers.
What are the health benefits of eating a small yam?
Small yams are rich in potassium, vitamin C, and dietary fiber, which support heart health, boost immunity, and aid digestion. They also contain antioxidants that combat free radicals and may reduce inflammation.
How much yam should I eat in one serving?
A typical serving size is about 100 grams, which provides approximately 118 calories and 3.9 grams of fiber. This portion is reasonable for most diets and fits well as a side dish or part of a balanced meal.
How does a yam compare to a sweet potato in terms of nutrition?
Yams generally have more calories and carbohydrates but less vitamin A compared to sweet potatoes. For instance, 100 grams of yam contains 118 calories and 27 grams of carbohydrates, while a sweet potato typically contains 86 calories and 20 grams of carbohydrates.
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.
