Yam roll

Snack

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 3.0 grams of protein, 2.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		3.2 g	4%
	Saturated Fat	0.8 g	4%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		473.2 mg	20%
Total Carbohydrates		63.1 g	22%
	Dietary Fiber	6.3 g	22%
	Sugars	7.9 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		78.9 mg	6%
Iron		2.4 mg	13%
Potassium		630.9 mg	13%

* 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: 28 cal (9.6%)

Protein: 18 cal (6.3%)

Carbs: 252 cal (84.1%)

About Yam roll

Yam roll is a dish commonly found in Asian cuisine, particularly in Japanese and Chinese cooking. It typically consists of mashed yam or sweet potato wrapped in seaweed and rice, often served as part of sushi platters. Yams are rich in complex carbohydrates, dietary fiber, and vitamin C, making this dish a source of sustained energy and immune support. The addition of seaweed in yam rolls contributes essential iodine, while rice provides quick-digesting carbohydrates and B vitamins. It is a nutrient-dense food that caters to a variety of dietary preferences with its natural, wholesome ingredients.

Health Benefits

• Rich in dietary fiber from yam, promoting healthy digestion and preventing constipation.
• Contains vitamin C in yam, which supports immune health and collagen production.
• Provides iodine from the seaweed wrap, important for thyroid function and metabolic regulation.

Dietary Considerations

Allergens: Contains seafood (if fish or shellfish is included in preparation), soy (if soy sauce is used)

Suitable for: Vegetarian, pescatarian

Not suitable for: Low-carb diets, gluten-free diets (if soy sauce with gluten is used)

Selection and Storage

Store yam rolls in a sealed container in the refrigerator and consume within 24 hours to maintain freshness. Avoid freezing as it alters the texture.

Common Questions About Yam roll Nutrition

Is Yam Roll high in protein?

Yam Roll is not particularly high in protein as its primary ingredient, yam, is a starchy root vegetable. On average, a serving of yam roll contains about 2-3 grams of protein, depending on the ingredients used for preparation, such as additional vegetables or seaweed.

Can I eat Yam Roll on a keto diet?

Yam Roll is not ideal for a keto diet because yams are high in carbohydrates. A single serving of yam may contain 27 grams of carbs, making it incompatible with the carbohydrate restrictions of a ketogenic diet.

Are there health benefits to eating Yam Roll?

Yes, Yam Roll can offer health benefits due to the yam’s high fiber, vitamin C, and potassium content, which support digestion and heart health. However, it may be high in calories and carbohydrates depending on preparation, so portions should be monitored if you’re watching your intake.

What is the recommended portion size for Yam Roll?

A recommended portion size for Yam Roll is typically 2-3 rolls, equivalent to around 150-200 grams. This ensures a balance of nutrition without excessive calorie or carbohydrate consumption, though the portion size can vary based on individual dietary needs.

How does Yam Roll compare to Sweet Potato Roll?

Yam Roll and Sweet Potato Roll are similar in flavor and calorie content, but sweet potatoes generally have a slightly lower glycemic index than yams, making them a better option for blood sugar control. Both rolls are nutrient-rich with dietary fiber and vitamins but should be consumed in moderation due to their carbohydrate content.

Data Sources & Scientific References