Yam casserole

Side Dish

Item Rating: 68/100

1 serving (200 grams) contains 250 calories, 3.0 grams of protein, 6.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		7.1 g	9%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		11.8 mg	3%
Sodium		352.9 mg	15%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	4.7 g	16%
	Sugars	23.5 g
protein		3.5 g	7%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		1.4 mg	7%
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

Fat: 63 cal (22.1%)

Protein: 14 cal (4.8%)

Carbs: 211 cal (73.1%)

About Yam casserole

Yam casserole is a comforting dish commonly associated with American cuisine, especially during Thanksgiving and other holiday celebrations. Originating from the use of nutrient-rich yams, which are root vegetables distinct from sweet potatoes, this casserole often incorporates ingredients like brown sugar, butter, and spices for a savory-sweet flavor. Yams are an excellent source of complex carbohydrates, dietary fiber, and vitamin C, making them a nourishing starchy component. Typically baked, yam casseroles may include toppings like marshmallows or pecans, which enhance both texture and flavor but can also increase the dish's calorie count. On their own, yams are relatively low in fat and packed with potassium, contributing to their overall appeal as a wholesome ingredient.

Health Benefits

• Rich in vitamin C, supporting immune function and healthy skin.
• Provides dietary fiber, promoting digestive health and satiety.
• High in potassium, which helps regulate blood pressure and muscle function.

Dietary Considerations

Allergens: Contains dairy, nuts (if pecans or other nuts are used), marshmallows (potentially egg or gelatin if included)

Suitable for: Vegetarian (if made without marshmallows containing gelatin), gluten-free (if no gluten-containing ingredients are added)

Not suitable for: Vegan (if using butter, marshmallows, or other animal-derived ingredients), nut-free diets (if nuts are included)

Selection and Storage

Store yam casserole in an airtight container in the refrigerator for up to 3-4 days. Reheat leftovers in the oven to retain texture and flavor.

Common Questions About Yam casserole Nutrition

What are the key nutritional components of yam casserole?

Yam casserole is typically high in carbohydrates, containing approximately 37 grams of carbs per serving (1 cup). It is low in protein, providing only 2-3 grams per serving, and is a rich source of dietary fiber and vitamin A, particularly if yams are the primary ingredient. It may also contain added fats and sugars depending on the recipe.

Is yam casserole suitable for a low-carb or keto diet?

Yam casserole is not considered suitable for a strict keto or low-carb diet due to its high carbohydrate content, which ranges from 30-40 grams per serving. The addition of sugar or sweeteners in many recipes further increases its carb load, making it incompatible with these diets.

What are the health benefits and concerns of eating yam casserole?

Yam casserole provides beneficial nutrients like vitamin A, potassium, and dietary fiber, supporting eye health, heart health, and digestion. However, recipes often include added sugar and butter, which can contribute to excess calorie and fat intake, raising concerns for those watching their weight or managing blood sugar levels.

What is the recommended serving size for yam casserole?

A recommended serving size for yam casserole is typically 1 cup, which contains around 250-350 calories depending on the recipe. To keep portions nutritious, focus on recipes with minimal sugar and fat additions and pair with a protein and vegetable side dish.

How does yam casserole compare to sweet potato casserole?

Yam casserole and sweet potato casserole are very similar in taste and texture. Sweet potatoes generally have slightly more vitamin A and fewer carbohydrates than yams. Additionally, yams tend to have a starchier texture, while sweet potatoes are naturally sweeter, often requiring less added sugar in recipes.

Data Sources & Scientific References