Know what’s on your plate
Yam
Calories & nutrition facts
baked
Nutrition facts
Per 100 g% DV- Calories 153 kcal —
- Protein 2.1 g 4%
- Carbohydrate 38 g 14%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 1%
- Fibre 1.7 g 6%
- Sugars 0.9 g —
- Sodium 3 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin C 5 mg 6%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.17 mg 14%
- Riboflavin (B2) 0.01 mg 1%
- Niacin (B3) 0.2 mg 1%
- Pantothenic acid (B5) 0.38 mg 8%
- Vitamin B6 0.15 mg 9%
- Folate (B9) 7 µg 2%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 20 mg 2%
- Iron 0.9 mg 5%
- Magnesium 20 mg 5%
- Phosphorus 36 mg 3%
- Potassium 510 mg 11%
- Zinc 0.4 mg 4%
- Copper 0.01 mg 1%
- Manganese 0.1 mg 4%
Similar foods
Questions about Yam
How do you cook yam so it turns soft without falling apart?
Peel and cut it into even chunks, then simmer in salted water for about 15–20 minutes, until a knife slides in easily. Drain promptly; overcooking makes the pieces crumble.
Can you roast yam in the oven?
Yes. Cut peeled yam into chips or cubes, toss with a little oil and roast at 200 °C for 30–40 minutes, turning once, until browned and tender.
Do you have to peel yam before cooking it?
Usually, yes: the thick, tough skin is not pleasant to eat. Peel it with a sturdy vegetable peeler or knife, then rinse the flesh; gloves can help if handling the cut yam makes your skin itchy.
How should you store yam?
Keep whole, unpeeled yam in a cool, dark, dry, well-ventilated place rather than the fridge. Once cut or cooked, cover it and refrigerate promptly, then use within a few days.
What goes well with yam, and which dishes use it?
Boiled yam is often served with a spicy tomato or pepper sauce, beans, or fish; mashed yam is also a familiar side. In West African cooking, pounded yam is shaped into a smooth dough and eaten with soups such as egusi.
Is yam the same as sweet potato or cassava?
No: they are different root vegetables, despite sometimes being confused in shops. Yam has 38 g of carbohydrate per 100 g, compared with 18.3 g in sweet potato and 40.1 g in cassava.
Can you eat yam raw?
No; cook it before eating. Raw yam can be irritating and tough, while boiling, steaming or roasting makes the flesh tender and suitable for meals.
How much yam is a sensible serving?
A portion of about 150 g cooked yam—roughly a fist-sized piece—is a practical side serving. It provides 230 kcal and 2.6 g of fibre.
Source: CoFID (UK) 13-398 · per 100 g · carbohydrate per EU label, fibre excluded
