1 serving (200 grams) contains 250 calories, 6.0 grams of protein, 5.0 grams of fat, and 45.0 grams of carbohydrates.
Log this food in SnapCalorie
Nutrition Information
Calories |
294.1 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.9 g | 7% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 470.6 mg | 20% | |
| Total Carbohydrates | 52.9 g | 19% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 2.4 g | ||
| protein | 7.1 g | 14% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 35.3 mg | 2% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 352.9 mg | 7% | |
* 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 rice
Yam rice is a traditional dish popular in Southeast Asian cuisines, particularly Malaysian and Singaporean. It typically combines yam (taro), rice, and ingredients like shallots, garlic, dried shrimp, and soy sauce, creating a savory, aromatic flavor. The dish is rich in complex carbohydrates due to the rice and yam, and provides essential nutrients such as potassium, magnesium, and fiber. Yam is also known for its low glycemic index, supporting stable blood sugar levels. The rice contributes energy through carbohydrates, while the additional ingredients, like garlic and dried shrimp, offer beneficial antioxidants and protein, respectively. The dish is often considered a filling and nutritious meal, reflecting the culinary traditions of these regions.
Health Benefits
- Rich in potassium from yam, which aids in maintaining healthy blood pressure and heart function.
- Contains dietary fiber from yam and rice, supporting digestive health and regular bowel movements.
- Provides magnesium from yam, which contributes to bone health and energy production.
- Garlic in yam rice offers antioxidants such as allicin that may help in reducing inflammation.
- Protein from dried shrimp enhances muscle repair and development.
Dietary Considerations
Selection and Storage
Store yam and rice ingredients separately in cool, dry conditions. Once cooked, refrigerate yam rice in an airtight container and consume within 2-3 days to maintain freshness.
Common Questions About Yam rice Nutrition
Is yam rice high in protein?
Yam rice is moderately low in protein, with about 3-4 grams of protein per 1-cup serving, depending on the recipe. While it contains protein from rice and yam, it is not a significant protein source compared to foods like meats, beans, or lentils.
Can I eat yam rice on a keto diet?
Yam rice is not keto-friendly as both yam and rice are high in carbohydrates. A single serving can contain upwards of 40-60 grams of carbs, making it unsuitable for a ketogenic diet focused on low carbohydrate intake.
What are the health benefits of yam rice?
Yam rice provides beneficial nutrients like fiber, vitamins (especially Vitamin C and B6 from yams), and minerals such as potassium and manganese. The yams contribute to digestive health and help regulate blood sugar, though caution is advised for people managing carbohydrate intake.
How much yam rice should I eat in one serving?
A typical portion of yam rice is about 1 cup, which contains around 250-300 calories depending on added ingredients like oil or seasoning. This serving size is suitable for a balanced meal when paired with protein-rich side dishes and vegetables.
How does yam rice compare to plain rice in terms of nutrition?
Yam rice generally has a higher nutrient profile than plain rice due to the added yams, which are rich in fiber, vitamins, and minerals. However, it is similarly high in carbohydrates, making it less suitable for low-carb diets compared to alternatives like cauliflower rice.
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.
