Nutrition Facts of Yam

Nutrition Facts of Yam

Nutrient Amount per Serving % Daily Value*
Calories 118
Total Fat 0.2g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 9mg 0%
Potassium 816mg 17%
Total Carbohydrate 27g 9%
Dietary Fiber 4.1g 16%
Sugars 0.5g
Protein 1.5g 3%
Vitamin A 2% Vitamin C 57% Calcium 3%
Iron 4%

*Percent Daily Values are based on a 2000 calorie diet.

Information about Yam

Yam is a starchy tuberous root vegetable that belongs to the Dioscoreaceae family. It is a versatile and nutritious crop widely consumed in various cuisines around the world. Yams come in different varieties, sizes, and colors, with some common types being white, yellow, and purple.

Health Benefits of Yam

Yams offer several health benefits due to their rich nutrient profile:

  • 1. High in Fiber: Yams are an excellent source of dietary fiber, which aids digestion, prevents constipation, and promotes a healthy gastrointestinal system.
  • 2. Rich in Antioxidants: Yams contain potent antioxidants like vitamin C and beta-carotene, which help protect the body against oxidative stress and reduce the risk of chronic diseases.
  • 3. Good Source of Potassium: With a considerable amount of potassium, yams support heart health, help regulate blood pressure, and promote proper muscle and nerve function.
  • 4. Boosts Immunity: Yams contain vitamins A and C, which contribute to a strengthened immune system, aiding in fighting off infections and diseases.

Frequently Asked Questions (FAQ)

1. Can yams be eaten raw?

No, yams are not typically eaten raw as they contain substances that can cause irritation and discomfort when consumed without proper cooking.

2. Are yams and sweet potatoes the same?

No, yams and sweet potatoes are distinct tuberous vegetables, although the terms are often used interchangeably. Yams have rough, dark brown skin and are starchier than sweet potatoes, which have a smoother skin and sweeter taste.

3. Are yams suitable for a diabetic diet?

Yams can be a suitable component of a diabetic diet when consumed in moderation. They have a lower glycemic index compared to regular potatoes, meaning they have a less significant impact on blood sugar levels. However, portion control and balanced meal planning are essential.

4. Can yams help with weight management?

Yams can be beneficial for weight management due to their high fiber content, which promotes satiety and aids in controlling appetite. However, it’s important to consider the overall calorie intake and consume yams as part of a well-balanced diet.

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