1 serving (150 grams) contains 200 calories, 2.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.6 g | 16% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 473.2 mg | 20% | |
| Total Carbohydrates | 47.3 g | 17% | |
| Dietary Fiber | 6.3 g | 22% | |
| Sugars | 3.2 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 63.1 mg | 4% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 709.8 mg | 15% | |
* 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 Yam fry
Yam fry, a popular dish in several cuisines, including African, Indian, and Caribbean, involves thinly sliced or cubed yams that are seasoned with spices and shallow or deep-fried until crispy. Yams, often confused with sweet potatoes, are starchy root vegetables native to Africa and Asia. They are nutrient-dense, offering a rich source of complex carbohydrates, fiber, vitamins such as vitamin C and B6, and minerals like potassium and manganese. A 100-gram serving of yams provides approximately 118 calories, 27 grams of carbohydrates, and nearly 4 grams of fiber, making them a healthy choice when prepared thoughtfully. While frying adds extra calories from oil, this dish can be balanced as part of a nutritious diet when served with fresh vegetables or lean protein.
Health Benefits
- Yams are high in dietary fiber, promoting healthy digestion and supporting gut health.
- They provide potassium, which helps maintain normal blood pressure and supports cardiovascular health.
- Rich in antioxidants like vitamin C, yams aid in reducing oxidative stress and boosting immune function.
Dietary Considerations
Selection and Storage
Store raw yams in a cool, dark place to extend shelf life. Once sliced, keep them submerged in water and refrigerated if not cooking immediately to prevent discoloration.
Common Questions About Yam fry Nutrition
Is yam fry high in protein?
Yam fry is not particularly high in protein, as yams contain about 1-2 grams of protein per 100 grams. Since frying typically doesn't add protein unless cooked with protein-rich toppings, it is not a significant protein source.
Can I eat yam fry on a keto diet?
Yam fry is not suitable for a strict keto diet as yams contain approximately 27 grams of carbohydrates per 100 grams, which is relatively high. Keto diets generally focus on low-carb vegetables, making yams a poor fit for this dietary plan.
Are there any health benefits or concerns with eating yam fry?
Yam fry provides important nutrients like potassium, vitamin C, and dietary fiber, which support digestion and overall health. However, frying yams can increase calorie and fat content depending on the oil used, so it’s best to consume them in moderation to avoid excessive fat and calorie intake.
How much yam fry should I eat per serving?
A recommended serving size for yam fry is about 1 cup, or approximately 150 grams. This portion provides around 160-170 calories and is a reasonable amount to balance nutrients without overconsuming calories or carbs.
How does yam fry compare to sweet potato fries?
While yam fry and sweet potato fries are similar, sweet potatoes generally contain more vitamin A, providing close to 384% of the daily value per 100 grams compared to yams. Yams tend to have slightly higher starch content and fewer natural sugars than sweet potatoes. Both can be fried similarly, but sweet potatoes often result in slightly sweeter fries.
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.
