1 serving (250 grams) contains 200 calories, 4.0 grams of protein, 5.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
188.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 283.0 mg | 12% | |
| Total Carbohydrates | 37.7 g | 13% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 1.9 g | ||
| protein | 3.8 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 28.3 mg | 2% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 377.4 mg | 8% | |
* 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 porridge
Yam porridge is a traditional dish commonly enjoyed in West African cuisine, particularly in countries like Nigeria and Ghana. Made by cooking chunks of yam in a spiced sauce that typically includes tomatoes, onions, peppers, and sometimes palm oil, the dish combines hearty textures and rich flavors. Nutritionally, yams are an excellent source of complex carbohydrates, providing long-lasting energy. They also contain a variety of vitamins such as vitamin C and B6, as well as dietary fiber and essential minerals like potassium and manganese. This makes yam porridge a filling and nutrient-dense meal for many households.
Health Benefits
- Supports immune function due to the vitamin C content in yams, which acts as an antioxidant.
- Promotes healthy digestion thanks to the high dietary fiber in yams, which helps prevent constipation.
- Provides sustained energy as yams are a rich source of complex carbohydrates.
- Aids in heart health because of potassium's role in regulating blood pressure.
- Supports brain function due to vitamin B6, which helps in neurotransmitter synthesis.
Dietary Considerations
Selection and Storage
Store whole yams in a cool, dry place away from moisture. Once prepared, yam porridge can be refrigerated in an airtight container for up to 3 days. Reheat thoroughly before consumption.
Common Questions About Yam porridge Nutrition
What is the nutritional content of yam porridge?
Yam porridge is a moderate-calorie dish, with approximately 150-200 calories per cup depending on preparation. It typically contains about 2-3 grams of protein, 35-40 grams of carbohydrates, and very low fat unless oil is added. It is also rich in Vitamins A, C, and potassium, making it a nourishing option.
Is yam porridge suitable for a low-carb or keto diet?
Yam porridge is not suitable for a low-carb or keto diet due to its high carbohydrate content, with around 35-40 grams of carbs per serving. It can be enjoyed on diets that allow more carbohydrates, such as a balanced or high-carb diet.
What are the health benefits or concerns of eating yam porridge?
Yam porridge is a good source of energy and provides essential vitamins such as Vitamin A for eye health and potassium for heart health. However, it can be high in carbs and may not be ideal for individuals managing blood sugar levels or those on low-carb diets. Moderate consumption is recommended for overall health.
What is a recommended portion size for yam porridge?
A typical portion size is about one cup (approximately 200-250 grams). This amount provides a balanced meal when paired with protein-rich options such as fish or legumes and vegetables to improve its nutritional value.
How does yam porridge compare to sweet potato porridge?
Both yam and sweet potato porridges are rich in carbohydrates and vitamins. However, sweet potatoes generally have a slightly lower glycemic index and a sweeter taste, making them better for blood sugar management. Yam porridge tends to have a starchier texture and is often richer in potassium.
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.
