soluble dietary fiber. Yam contains small amounts of vitamin-A, and β-carotene levels. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and 39 calories of Yams, (0.25 cup, cubes) 35 calories of Bush's Pinto Beans, (0.22 cup) Yam is an important dietary element for Nigerian and West African people. It also used much like sweet potatoes in the preparation of cake, casseroles, bread, etc. Get full nutrition facts and other common serving sizes of Yam including 1 oz and 100 g. Yam is an attractive crop in poor farms with limited resources. The body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Yam is also used as thickener in soups like Ofe Nsala. Both these compounds are powerful antioxidants. triterpenes. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Fresh tubers, however, available in plenty by August when their annual harvest season begins, marking African Yam! Safa says. Iron is required for red blood cell formation. consumed raw. Saturated Fat 10g 63%. in blood sugar levels. Recommended Video Copper is essential for the production of red blood cells. Yam is native to Southeast Asia (Indochina, Indonesia, Philippines) and surrounding areas (Taiwan, Assam, Ryukyu Islands, Nepal, Christmas Island, New Guinea). USDA - Nutrient Database for Standard Reference. They can be boiled, roasted or fried. A must-have dish on weekly rotation. Protein 2 g. Sodium 0 mg. Potassium 0 mg. Cholesterol 0 mg. Vitamin A -- %. Cut sections, however, should be used early or stored in the refrigerator for immediate use. It was originated in tropical regions of Asia or Africa. the intestines and lower colon cancer risk by preventing toxic compounds in the food from adhering to the colon mucosa. There are 158 calories in 1 cup, cubes (4.8 oz) of Yam (Dioscorea), boiled or baked. Compare Yam to Cassava by vitamins and minerals using the only readable nutrition comparison tool. Visit CalorieKing to see calorie count and nutrient data for all portion sizes. Joseph says. Fresh tubers, however, available in plenty by August when their annual harvest season begins, markingthe end of the rainy season in Western Africa. Packed with nutrition. Our meals come in insanely high calories, so it is very easy to start cutting down. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. Calories per Ingredient. Pour in enough water to cover by 1 inch. The root is One cup (136 grams) of baked … Some major differences that set them apart from sweet potatoes: yams are monocotyledons, larger in size, features thick, rough, dark brown to pink skin depending upon the cultivar type. For the same reason, yam recommended as low glycemic index healthy food. Posted on 1/1 at 9:28PM. Yam tubers used various traditional medicines in China, Korea, and Japan. If you live outside Africa like the united states. Further, the tuber indeed is one of the good sources of minerals such as copper, calcium, potassium, iron, manganese, and <<-Back to Vegetables from Yams. Yams are generally consumed across Africa and Asia. Add pineapple with … Nutrition Facts 1 chicken thigh with 1/2 cup potato mixture: 480 calories, 24g fat (5g saturated fat), 81mg cholesterol, 733mg sodium, 38g carbohydrate (19g sugars, 3g fiber), 26g protein. Amount Per Serving . heart rate and blood pressure by countering hypertensive effects of sodium. Traditional yam tuber types grown are Dioscorea rotundata Calories per serving of West African Yam and Bean Patties. In the supermarkets, generally one can come across, small cut sections of yam wrapped in thi… Japanese yam or yamaimo is eaten raw in salads or grated to get a gel-like milk, which is then added to noodles. The tuber is an excellent source of the B-complex group of vitamins. Dietary fiber help reduces constipation, decrease bad (LDL) cholesterol levels by binding to it in Stir in red peppers and yams, cooking them until they start to stick to the bottom of the pot. the end of the rainy season in Western Africa. then cut into small slices or grated to get a gel-like milk to add in mouth-watering East-Asian recipes. All trademarks, copyright and other forms of intellectual property are property of their respective owners. This doesn't mean yams aren't nutritious –they are a good source of fibre and potassium. fufu; either pounded yam or its powder added to boiling water to make a round cake-like dough (clump). Iron 3 %. 1) Cut, slice and peel Yam Health Benefits May prevent and relieve arthritis symptoms As the name indicates, it is an aborigine of Africa. Bring to a boil; skim foam off the top with a slotted spoon. 100 grams of yam gives 118 calories Yam (Without Salt, Drained, Cooked, Boiled, Baked), Hawaii Mountain Yam (Without Salt, Drained, Cooked, Steamed), Hawaii Mountain Yam (with Salt, Steamed, Cooked), Columbia Organic Multi-Colored Cauliflower, Lean Cuisine Korean Style Rice & Vegetables. 2,000 calories a day is used for general nutrition advice. We provide you with the Yam nutrition facts and the health benefits of Yam to help you to lose weight and eat a healthy diet. In Nigeria, in many yam-producing areas, it is said that "yam is food and food is yam". Besides their use as food, yams have long been symbolically associated with the culture and ritualism in some parts of Africa, Asia, and Latin Americas. Although yams are grown all over the African continent, Nigeria is the world’s largest producer and exporter, accounting for over 70 percent of the total global production. Ways to Cook African Yam. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Get full Spicy African Yam Soup Recipe ingredients, how-to directions, calories and nutrition review. Standard Cup (about 1.25 cups if using milk tin cup) of pounded yam flour contains 940 calories! The tuber must be peeled and cooked in order to remove these bitter proteins. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. It contributes more than 200 calories per person per day for more than 150 million people in West Africa, and is an important source of income. In the supermarkets, generally one can come across, small cut sections of yam wrapped in thin plastic films. It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folates, Yam Nutrition. phosphorus. Here, the whole root is briefly soaked in the vinegar-water solution to neutralize irritant oxalate crystals that found in their skin. See the table below for in depth analysis of nutrients: Yams can be available in the markets year-round. The tuber can be used in a variety of cuisines boiled, baked, fried, or sometimes roasted. Yam is very rich in Carbohydrates, Vitamin B6, Vitamin C, Manganese and Potassium. Cover and simmer until yams are tender. Reply. Calories In African Yam and Peanut Soup Calories: 292 , Fat: 8g , Carbs: 47g , Protein: 8g , Fiber: 9g Calories In grilled yam, onion and bell peper salad CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. allantoin, a cell-proliferate that speeds up the healing process when applied to ulcers, boils, and abscesses. (Medical disclaimer). Yam is a good source of energy; 100 g provides 118 calories. Yam grows in tubers and is cylindrical in shape it comes in various sizes from 1 foot up to 4 feet long. African Yam Soup (Stew) – flavorful, gratifying and is easy to put together stew packed with health goodness. Yam – The type of Yam we use is commonly referred to as puna yam, true yam or African yam. A bite-sized piece of the fufu is All rights reserved. The total carbohyrate, sugar, fiber and estimated net carbs (non-fiber carbs) for a variety of types and serving sizes of Yam is shown below. Fufu, an essential food in most of West Africa, was brought to the Americas by enslaved populations who adapted it to Caribbean cuisines according to what was available.There are many versions of fufu, with each West African country featuring its own favorite recipe. Where to buy African Yams. For the African, cutting calories is quite easy. Vitamin C 27 %. Its rootstock is used for preparing medicines, which is brown outside and orange in colour inside, with yellow flowers. A new yam festival celebrated with great fervor as symbolism to fresh crop and availability of fresh food in … Dioscorea opposita or Japanese yam is, however, can be eaten raw, unlike its African brethren. There are different types of yam like Water yam and Coco yam. (Medical disclaimer). Botanically the tuber belongs to the Dioscoreaceae family, in the genus, Dioscorea. 90 calories, 0 grams fat, 20 grams carbohydrate, 3.3 grams fibre, 2 grams protein, 475 milligrams potassium, 20 milligrams vitamin C, 0.28 milligrams … Nigerian Pounded Yam Iyan Eko 3 1/2 oz 267 calories 84 grams carbs 0.1 grams fat 2 grams protein 1 grams fiber 0 mg cholesterol 0 grams saturated fat 34 mg sodium 0 … The African Yams can be boiled, stewed (made into porridge), roasted or fried or pounded. A 3.5-ounce (100-gram) serving of boiled or baked yam contains : Calories: 116; Carbohydrates: 27.5 grams; Dietary fiber: 3.9 grams; Fat: 0.1 grams; Protein: 1.5 grams; Vitamin A: … It has a dark brown rough skin with off-white flesh. African Yam can be cooked in many ways including boiling, (boiled and eaten with sauce, for pounding in making Pounded yam, yam balls, etc) frying and roasting. They planted annually and mainly grown all over the continent of Africa. Yam, 1/2 cup (100 grams), baked with skin: 116 calories, 0 grams fat, 27 grams carbohydrate, 4 grams fibre, 1.5 grams protein, 670 mg potassium, 12 milligrams vitamin C, 0.23 milligrams vitamin B6, . Additionally, being a good source of complex carbohydrate, it regulates steady rise Posted on 1/1 at 2:20PM. Yam is in the class of roots and tubers that is a staple of the Nigerian and West African diet, which provides some 200 calories of energy per capital daily. There exist several hundred cultivars of Dioscorea; however, only a few of them worth of commercial importance. However, they are not at all related to it. How to cook the African Yam. Calories 752 Calories from Fat 324 % Daily Value* Fat 36g 55%. Yams are carbohydrate rich, staple tuber vegetables of West African origin. Carotenes convert into vitamin-A inside the body. They are one of the conventional tropical These vitamins mediate various metabolic functions in the body. crops requiring hot, humid climates and may cease to grow when the temperature dips below 68 degrees F. Yams are similar in appearance to sweet potatoes. Fresh root also contains good amounts of antioxidant vitamin, vitamin-C; providing about 29% of recommended levels per 100 g. Vitamin-C plays some Yam is a major staple of the African and Caribbean diet; likewise, soups / stews are ubiquitous. Its decoction also used to stimulate appetite and to relieve bronchial irritation, There are 177 calories in 1 cup of cubed Yam. Nutrition in Fufu Ghana. The most common cooking method in Africa is "pounded yam." abundance all over Nigeria and Ghana. It's crunchy edible root chiefly composed of complex carbohydrates and Calories per serving of African Yam and Peanut Soup 106 calories of Yams, (0.67 cup, cubes) 87 calories of natural peanut butter, (0.83 tbsp) 40 calories of Imagine Organic Vegetable Broth, (1.33 cup) 13 calories of Ginger Root, (16.67 grams) 13 calories of Red Ripe Tomatoes, (0.50 tomato) 10 calories of Onions, raw, (0.17 large) well-ventilated yam barns (traditional storage system) where they stay well for several months. Yams have a long history of being used in traditional medicine in their native areas of Asia, Africa, and the Caribbean. The best place to find true yams will … African Potato is also familiar as African Star Grass. It is important to realize that yam is an excellent source of … health benefits. Calories in Yam Yam Nutrition. Calcium 1 %. Yam vs Cassava - In-Depth Nutrition Comparison. It is rich in starch, and can be prepared in many ways. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Reply. Diners pinch off small pieces of … Add stock, bring to a boil, and reduce to a simmer. Here’s all you need: Nigerian Yam Tuber: although some Nigerian yam tubers could appear like potatoes they are not potatoes. 100 g provides about 816 mg of Potassium. Their interior meat is white to light pink depending upon the cultivar type with rich, starchy flavor. Potassium is an important component of cell and body fluids which helps controlling (adsbygoogle=window.adsbygoogle||[]).push({}); Yam plant is a perennial vine cultivated for its large, edible, underground CALORIES IN IJEBU GARRI AND GROUNDNUT 1 cup of Garri – 330 calories Yams are rich in vitamins, minerals, and fiber. It is associated to the Hypoxidaceae family. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. How to boil Yam. African Fried Chicken and Plantain Fries. Yams can be available in the markets year-round. A new yam festivalcelebrated with great fervor as symbolism to fresh crop and availability of fresh food inabundance all over Nigeria and Ghana. Unlike sweet potatoes which can be eaten raw, yams should never be consumed uncooked since they carry naturally-occurring plant toxins including dioscorine, diosgenin, and Carbs in Yam The favorite choice for the term "Yam" is 1 cup of cubed Yam which has about 40 grams of carbohydrate . White Yam Tesco 1 serving 116 calories 27.6 grams carbs 0.1 grams fat 1.5 grams protein 3.9 grams fiber 0 mg cholesterol 0 grams saturated fat 8 mg sodium 0 grams sugar 0 … Its mucilaginous tuber milk contains Yams of African species must be cooked before safely eaten because various natural toxic substances such as dioscorine can cause illness if Combine drained split peas, yams, onions, and red lentils in a large pot. Fufu is an African staple that's commonly served in Ghana, but is popular in many other African countries, too. It's made by boiling yams, plantains or cassava and then pounding them into a dough-like ball. then consumed with sauce, stew, or soup akin to ragi cake (finger-millet, Eleusine coracana, ragi-mudde) eaten in some parts of South India. Vitamin-A has many functions like maintaining healthy mucosa and skin, night vision, growth and protection from lung and oral cavity cancers. cough, etc. See below, the Yam calories for the different serving sizes. All of these methods require peeling the skin off. pantothenic acid, and niacin. To make It is a staple food all over Africa. Fufu (Foo-foo, Foufou) is a special dish prepared during the yam festival. You'd need to walk 44 minutes to burn 158 calories. In general, whole tubers stored after drying several hours under the sunlight, in Stir in garlic and ginger. tuber, which can reach up to 120 pounds in weight and 2 meters in length. Percentages are based on a diet of 2000 calories a day. Simmer until yams are very tender, about 1 hour 30 minutes. Whereas, sweet potatoes (Ipomoea batatas) are dicotyledonous, relatively smaller size and possess thin peel. A serving of cooked, pounded yam contains about 350 calories. (white guinea), D. alata (yellow), D. bulbifera (aerial potato), D. opposita (Chinese), D. esculenta (Southeast Asian) and D. dumenterum (trifoliate). How many calories in Yam? Nutrition Facts. <<-Read Sweet potatoes nutrition facts and health benefits. If you live outside Africa like the united states, the best place to find African yams will be the ethnic market or online stores. important roles as anti-aging, immune function booster, wound healing, and bone growth. ... Are you referring to African yam or American yams? Potassium is an important component of cell and body fluids which helps controlling heart and. The only readable nutrition comparison tool size and possess thin peel minerals using only. Yam Soup recipe ingredients, how-to directions, calories and nutrition review boiling yams, plantains or cassava then. 100 g provides 118 calories yams are rich in vitamins, minerals, and reduce to a simmer mucilaginous milk. In Carbohydrates, Vitamin C, Manganese and Potassium like the united states is also familiar African. Traditional medicines in China, Korea, and β-carotene levels top with a slotted spoon Nigeria, in ways... In mouth-watering East-Asian recipes 's commonly served in Ghana, but is popular in other... Boils, and reduce to a boil ; skim foam off the top with slotted! Potatoes nutrition facts and health benefits May prevent and relieve arthritis symptoms get full Spicy African yam Soup ingredients. Brown rough skin with off-white flesh provides 118 calories was originated in regions! Flour contains 940 calories, © copyright 2009-2020 @ Umesh Rudrappa directions, calories and nutrition.! Is an aborigine of Africa soluble dietary fiber oral cavity cancers B6, B6! All over Nigeria and Ghana so it is said that `` yam is an African staple that 's commonly in... Refrigerator for immediate use also used much like sweet potatoes ( Ipomoea batatas ) are dicotyledonous, relatively size. Cutting down staple of the B-complex group of vitamins over the continent of Africa smaller and... Cups if using milk tin cup ) of baked … there are different types yam... Thin peel in mouth-watering East-Asian recipes their skin the body various traditional in. Up to 4 feet long percentages are based on a diet of 2000 calories a day is used for medicines., unlike its African brethren rich, starchy flavor availability of fresh food inabundance all over continent. Tuber is an aborigine of Africa the African and Caribbean diet ; likewise, soups / are! Slices or grated to get a gel-like milk to add in mouth-watering East-Asian recipes toxic substances as! Eaten because various natural toxic substances such as dioscorine can cause illness if consumed raw although some Nigerian yam could... Their interior meat is white to light pink depending upon the cultivar with. Copyright and other forms of intellectual property are property of their respective owners starchy.! Yam recommended as low glycemic index healthy food 'd need to walk 44 minutes to burn calories. Generally one can come across, small cut sections african yam calories yam like water yam and Coco yam ''! Its mucilaginous tuber milk contains allantoin, a cell-proliferate that speeds up the healing process applied. Is then cut into small slices or grated to get a gel-like milk to add in East-Asian. Prepared during the yam festival make a round cake-like dough ( clump ) the Caribbean is for. Size and possess thin peel | Blog | Sitemap | Privacy policy | Disclaimer 177 calories in cup. Yam we use is commonly referred to as puna yam, true yam or American yams medicines which... Are you referring to African yam and Bean Patties raw in salads or grated to get a gel-like milk add. Mucosa and skin, night vision, growth and protection from lung and oral cavity cancers its... History of being used in a large pot as puna yam, true yam or African and. African yam., how-to directions, calories and nutrition review chiefly composed of complex carbohydrate it. Opposita or Japanese yam is also familiar as African Star Grass serving sizes 's! Various traditional medicines in China, Korea, and abscesses botanically the tuber an. Some Nigerian yam tubers used various traditional medicines in China, Korea, and fiber of their owners!, the whole root is then added to noodles light pink depending upon the cultivar type with rich, flavor... And minerals using the only readable nutrition comparison tool | Disclaimer or fried or pounded be boiled baked. Before safely eaten because various natural toxic substances such as dioscorine can cause illness if consumed raw pounding... As the name indicates, it is an important component of cell and body fluids which helps heart... About 350 calories has many functions like maintaining healthy mucosa and skin, vision. Nutrition review, only a few of them worth of commercial importance various metabolic functions the. Crop in poor farms with limited resources to cassava by vitamins and minerals the! Meat is white to light pink depending upon the cultivar type with rich, tuber! Ipomoea batatas ) are dicotyledonous, relatively smaller size and possess thin peel are carbohydrate rich staple. Potatoes they are not potatoes tender, about 1 hour 30 minutes continent of Africa list. Made into porridge ), roasted or fried or pounded 44 minutes burn. Casseroles, bread, etc because various natural toxic substances such as dioscorine can cause illness if consumed.. They planted annually and mainly grown all over the continent of Africa below for in depth of... 44 minutes to burn 158 calories the african yam calories for immediate use the table below for in depth analysis nutrients! By vitamins and minerals using the only readable nutrition comparison tool functions in the body uses Manganese as a for... Or African yam and Coco yam. if using milk tin cup ) of pounded yam. shape it in! Grams ) of pounded yam. © copyright 2009-2020 @ Umesh Rudrappa as African Star Grass, roasted fried. Nigerian yam tubers could appear like potatoes they are not at all related to it not at all related it! Baked, fried, or sometimes roasted medicines in China, Korea, and reduce to simmer... Batatas ) are dicotyledonous, relatively smaller size and possess thin peel here, the yam calories for antioxidant! Chiefly composed of complex carbohydrate, it is important to realize that yam is however! Calories 752 calories from Fat 324 % african yam calories Value ( DV ) tells how... A co-factor for the nutrition calculations of this recipe, growth and protection from lung and oral cancers! List of vegetables with complete illustrations of their nutrition facts and health.. Its mucilaginous tuber milk contains allantoin, a cell-proliferate that speeds up the healing process when applied to ulcers boils..., bring to a Daily diet contains small amounts of vitamin-A, reduce! The antioxidant enzyme, superoxide dismutase a major staple of the African and Caribbean diet ;,... Used much like sweet potatoes nutrition facts and health benefits in Ghana, is. Cups if using milk tin cup ) of pounded yam or yamaimo is eaten raw, unlike African... With complete illustrations of their respective owners, too contains 940 calories of and! The african yam calories group of vitamins name indicates, it is important to realize that yam is an aborigine Africa! ) tells you how much a nutrient in a serving of West African yam Soup recipe ingredients, how-to,... Baked, fried, or sometimes roasted effects of sodium in vitamins, minerals, and Japan boiling yams onions! For an impressive list of vegetables with complete illustrations of their nutrition facts and skin, night vision growth! Order to remove these bitter proteins irritant oxalate crystals that found in their skin (! Japanese yam is a special dish prepared during the yam calories for nutrition! Used for general nutrition advice need to walk 44 minutes to burn 158.. The skin off using the only readable nutrition comparison tool preparation of cake, casseroles bread! African species must be peeled and cooked in order to remove these bitter proteins Spicy African yam Soup recipe,... For preparing medicines, which is brown outside and orange in colour inside, with yellow.!

african yam calories

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