1 serving (130 grams) contains 112 calories, 1.6 grams of protein, 0.1 grams of fat, and 26.2 grams of carbohydrates.
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Nutrition Information
Calories |
203.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 23.6 mg | 1% | |
| Total Carbohydrates | 47.6 g | 17% | |
| Dietary Fiber | 7.1 g | 25% | |
| Sugars | 10.0 g | ||
| protein | 2.9 g | 5% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 72.7 mg | 5% | |
| Iron | 1.5 mg | 8% | |
| 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 Sweet yams
Sweet yams are tuber vegetables commonly found in Africa, Asia, and the Caribbean, though they are often confused with sweet potatoes in the United States. Known for their starchy texture and earthy sweetness, they are a versatile ingredient in many cuisines, including soups, stews, and desserts. Sweet yams are a rich source of carbohydrates, dietary fiber, and key micronutrients like vitamin C, vitamin B6, and potassium. They are low in fat, cholesterol-free, and deliver a moderate glycemic load, making them a steady energy source. With antioxidants such as beta-carotene and anti-inflammatory compounds, sweet yams contribute to overall wellness when included in a balanced diet.
Health Benefits
- Rich in potassium, sweet yams help regulate blood pressure and electrolyte balance.
- High in dietary fiber, they support digestive health and help in maintaining healthy cholesterol levels.
- Sweet yams provide beta-carotene, an antioxidant that supports eye health and may reduce the risk of age-related macular degeneration.
Dietary Considerations
Selection and Storage
Store sweet yams in a cool, dark, and well-ventilated place. Avoid refrigeration as it can alter their texture and flavor.
Common Questions About Sweet yams Nutrition
Are sweet yams high in protein?
Sweet yams are relatively low in protein, with about 1.5 grams of protein per 100 grams of cooked yam. They are primarily a source of carbohydrates, making them a better option for energy rather than as a protein source.
Can I eat sweet yams on a keto diet?
Sweet yams are not suitable for a strict keto diet because they are high in carbohydrates, with approximately 27 grams of carbs per 100 grams when cooked. Their natural sweetness and starch content can hinder ketosis, so they are best avoided on keto.
What are the health benefits of sweet yams?
Sweet yams are rich in dietary fiber, helping support digestive health, and provide essential vitamins such as vitamin C and vitamin B6. They are also high in potassium, which can aid in regulating blood pressure, and contain antioxidants that support overall health. However, their high carbohydrate content may not be suitable for low-carb diets.
What is the recommended serving size for sweet yams?
A typical serving size of sweet yams is about 1/2 cup (or 100 grams) of cooked yams, which contains roughly 114 calories, 27 grams of carbohydrates, 2 grams of fiber, and minimal fat. This portion size works well for a balanced meal.
How do sweet yams compare to regular potatoes?
Sweet yams are higher in natural sugars and vitamin A compared to regular potatoes, giving them a sweeter taste and more nutritional benefits for eye health. However, they both have similar calorie and carbohydrate contents, with yams being slightly lower in glycemic index, making them a better choice for sustained energy.
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.
