1 serving (136 grams) contains 158 calories, 2.0 grams of protein, 0.1 grams of fat, and 37.0 grams of carbohydrates.
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Nutrition Information
Calories |
277.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 22.8 mg | 0% | |
| Total Carbohydrates | 64.9 g | 23% | |
| Dietary Fiber | 8.8 g | 31% | |
| Sugars | 0.9 g | ||
| protein | 3.5 g | 7% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 29.8 mg | 2% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 800 mg | 17% | |
* 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 Yams
Yams are starchy root vegetables native to Africa and Asia, though they are now cultivated in many tropical and temperate regions. They are often confused with sweet potatoes but belong to a different botanical family. Yams have a rough, scaly skin and a starchy, less sweet interior. They are rich in complex carbohydrates and dietary fiber, making them an excellent energy source. A 100-gram serving of yam provides about 116 calories, 27 grams of carbohydrates, 1.5 grams of protein, and very little fat. Yams also contain essential micronutrients such as vitamin C, potassium, and small amounts of calcium and iron, making them both nutritious and versatile in cuisines worldwide.
Health Benefits
- Rich in vitamin C, which acts as an antioxidant and supports immune health.
- High in dietary fiber, aiding digestion and promoting gut health.
- Contains potassium, essential for maintaining healthy blood pressure and muscle function.
Dietary Considerations
Selection and Storage
Store whole yams in a cool, dark, and dry place with good ventilation. Refrigeration is not recommended as it can alter their texture and flavor.
Common Questions About Yams Nutrition
Are yams high in protein and calories?
Yams are relatively low in protein, offering about 1.47 grams per 100 grams, and are moderate in calories with approximately 116 calories per 100 grams. They are more recognized for their carbohydrate and fiber content than for protein.
Are yams suitable for a keto or low-carb diet?
Yams are not ideal for a keto or strict low-carb diet, as they contain around 27.2 grams of carbohydrates per 100 grams. Their high carb content makes them better suited for diets that allow moderate to higher carbohydrate intake.
What are the health benefits and concerns of eating yams?
Yams are a great source of fiber (3.67 grams per 100 grams), helping with digestion and blood sugar regulation. They also contain vitamins such as vitamin C and potassium, supporting immune health and heart function. However, due to their carbohydrate content, individuals managing diabetes or blood sugar levels should monitor portion sizes.
What is a recommended serving size for yams?
A standard serving size for yams is about 1 cup, which is roughly 150 grams. This provides around 174 calories and 6 grams of fiber while offering a good source of energy and nutrients without overwhelming your diet with carbohydrates.
How do yams compare to sweet potatoes in nutrition and use?
Yams generally have a more starchy texture and are slightly less sweet than sweet potatoes. While their calorie content is similar, yams are slightly lower in sugar (0.37 grams per 100 grams vs. about 4 grams in sweet potatoes). Both work well in baked, roasted, or boiled recipes, but sweet potatoes may be preferred for desserts due to their natural sweetness.
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.
- Yams and Sweet Potatoes in Human Health: A ReviewJournal of Medicinal FoodThis peer-reviewed article explores the nutritional benefits and bioactive compounds in yams, with evidence on their potential health effects.
- Dietary Guidelines for Americans, 2020-2025: VegetablesU.S. Department of Agriculture and U.S. Department of Health & Human ServicesThis section highlights vegetables like yams as part of a balanced dietary pattern, emphasizing their nutritional importance.
- Nutritional and health benefits of yams: An overviewNational Library of MedicineThis article reviews the rich nutrient composition of yams and their role in promoting health, supported by scientific studies.
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.
