Yam cubes

Vegetable

Item Rating: 88/100

1 serving (150 grams) contains 177 calories, 2.3 grams of protein, 0.1 grams of fat, and 41.8 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		281.0
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		20.6 mg	0%
Total Carbohydrates		66.3 g	24%
	Dietary Fiber	8.4 g	30%
	Sugars	0.8 g
protein		3.7 g	7%
Vitamin D		0 mcg	0%
Calcium		27.0 mg	2%
Iron		1.3 mg	7%
Potassium		1295.2 mg	27%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (0.6%)

Protein: 14 cal (5.3%)

Carbs: 265 cal (94.1%)

About Yam cubes

Yam cubes are small, chopped pieces of yam, a starchy root vegetable native to Africa and Asia. Yams are staples in many cuisines, especially in West African, Caribbean, and South Asian dishes. They are rich in carbohydrates and dietary fiber, providing a slow-release energy source. Additionally, yams are low in fat and contain various essential nutrients like vitamin C, potassium, manganese, and small amounts of B vitamins. They have a mildly sweet, earthy flavor and a versatile texture, making them suitable for boiling, steaming, roasting, or frying.

Health Benefits

• Rich in dietary fiber, yams support digestive health and help regulate bowel movements.
• High in potassium, which supports healthy blood pressure and cardiovascular function.
• Contains vitamin C, an antioxidant that boosts immune function and aids in skin health.
• Provides manganese, an essential mineral for bone development and metabolism.
• Low in fat and free from cholesterol, making it a heart-healthy food option.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat diets

Not suitable for: Low-carb diets, specific carbohydrate-restricted plans

Selection and Storage

Store raw yam cubes in a cool, dry place, ideally in a breathable bag. For longer storage, blanch and freeze the cubes in an airtight container.

Common Questions About Yam cubes Nutrition

Are yam cubes high in protein?

Yam cubes are not considered high in protein. A 1-cup serving of cooked yam cubes (approximately 150 grams) contains about 2 grams of protein, making them more of a carbohydrate-focused food rather than a protein source.

Can I eat yam cubes on a keto diet?

Yam cubes are not ideal for a keto diet due to their high carbohydrate content. A 1-cup serving of cooked yam cubes contains approximately 37 grams of carbohydrates, which is too high for the strict carb limits of keto diets. They are more suitable for non-restrictive or balanced eating plans.

What are the health benefits of yam cubes?

Yam cubes are rich in fiber, providing about 5 grams per cup, which supports digestive health. They are also a good source of vitamins C and B6, and minerals like potassium, which help maintain healthy blood pressure and overall cell function. However, their high carbohydrate content may be unsuitable for some diets requiring lower carb intake.

What is the recommended serving size for yam cubes?

A typical serving size for yam cubes is around 1 cup (approximately 150 grams) when cooked. This portion provides roughly 158 calories, and balanced consumption is advised as part of a larger meal to avoid overloading on carbohydrates.

How do yam cubes compare to sweet potato cubes?

Yam cubes and sweet potato cubes are similar in calories and carbohydrates, but sweet potatoes typically contain more vitamin A. For instance, 1 cup of cooked sweet potato cubes provides over 20,000 IU of vitamin A, compared to yams which provide negligible amounts. Both are great sources of fiber and can be prepared similarly, such as roasting or boiling.

Data Sources & Scientific References