Saturated Fat 10g 63%. 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. Visit here for an impressive list of vegetables with complete illustrations of their nutrition facts and African Yam Soup (Stew) – flavorful, gratifying and is easy to put together stew packed with health goodness. It's made by boiling yams, plantains or cassava and then pounding them into a dough-like ball. Combine drained split peas, yams, onions, and red lentils in a large pot. Japanese yam or yamaimo is eaten raw in salads or grated to get a gel-like milk, which is then added to noodles. … fufu; either pounded yam or its powder added to boiling water to make a round cake-like dough (clump). Yam grows in tubers and is cylindrical in shape it comes in various sizes from 1 foot up to 4 feet long. Yams are generally consumed across Africa and Asia. 100 grams of yam gives 118 calories Protein 2 g. Sodium 0 mg. Potassium 0 mg. Cholesterol 0 mg. Vitamin A -- %. The tuber is an excellent source of the B-complex group of vitamins. important roles as anti-aging, immune function booster, wound healing, and bone growth. in blood sugar levels. (Medical disclaimer). Where to buy African Yams. The African Yams can be boiled, stewed (made into porridge), roasted or fried or pounded. Vitamin C 27 %. 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. 39 calories of Yams, (0.25 cup, cubes) 35 calories of Bush's Pinto Beans, (0.22 cup) It was originated in tropical regions of Asia or Africa. For the same reason, yam recommended as low glycemic index healthy food. Whereas, sweet potatoes (Ipomoea batatas) are dicotyledonous, relatively smaller size and possess thin peel. 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. 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. Botanically the tuber belongs to the Dioscoreaceae family, in the genus, Dioscorea. One cup (136 grams) of baked … Fresh tubers, however, available in plenty by August when their annual harvest season begins, marking CALORIES IN IJEBU GARRI AND GROUNDNUT 1 cup of Garri – 330 calories African Fried Chicken and Plantain Fries. 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 The tuber must be peeled and cooked in order to remove these bitter proteins. Updated-Apr 05, 2019, © copyright 2009-2020 @ Umesh Rudrappa. Calcium 1 %. Iron is required for red blood cell formation. Percentages are based on a diet of 2000 calories a day. 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 … Yam Nutrition. 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. Diners pinch off small pieces of … 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. It is rich in starch, and can be prepared in many ways. Joseph says. It's crunchy edible root chiefly composed of complex carbohydrates and Carotenes convert into vitamin-A inside the body. 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, . They can be boiled, roasted or fried. How to boil Yam. Dietary fiber help reduces constipation, decrease bad (LDL) cholesterol levels by binding to it in To make Fresh root also contains good amounts of antioxidant vitamin, vitamin-C; providing about 29% of recommended levels per 100 g. Vitamin-C plays some 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. Yam is a good source of energy; 100 g provides 118 calories. Cut sections, however, should be used early or stored in the refrigerator for immediate use. Get full nutrition facts and other common serving sizes of Yam including 1 oz and 100 g. Home | About us | Contact | Blog | Sitemap | Privacy policy | Disclaimer. Reply. <<-Back to Vegetables from Yams. Traditional yam tuber types grown are Dioscorea rotundata Safa says. Yam is native to Southeast Asia (Indochina, Indonesia, Philippines) and surrounding areas (Taiwan, Assam, Ryukyu Islands, Nepal, Christmas Island, New Guinea). The body uses manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Add pineapple with … Additionally, being a good source of complex carbohydrate, it regulates steady rise Our meals come in insanely high calories, so it is very easy to start cutting down. In general, whole tubers stored after drying several hours under the sunlight, in You'd need to walk 44 minutes to burn 158 calories. Potassium is an important component of cell and body fluids which helps controlling cough, etc. soluble dietary fiber. The best place to find true yams will … 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) However, they are not at all related to it. Nutrition in Fufu Ghana. Here, the whole root is briefly soaked in the vinegar-water solution to neutralize irritant oxalate crystals that found in their skin. It is important to realize that yam is an excellent source of … 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. Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe. A serving of cooked, pounded yam contains about 350 calories. All rights reserved. They are one of the conventional tropical How to cook the African Yam. The tuber can be used in a variety of cuisines boiled, baked, fried, or sometimes roasted. 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 Yams have a long history of being used in traditional medicine in their native areas of Asia, Africa, and the Caribbean. allantoin, a cell-proliferate that speeds up the healing process when applied to ulcers, boils, and abscesses. 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 … Nutrition Facts. Both these compounds are powerful antioxidants. Carbs in Yam The favorite choice for the term "Yam" is 1 cup of cubed Yam which has about 40 grams of carbohydrate . Stir in garlic and ginger. Standard Cup (about 1.25 cups if using milk tin cup) of pounded yam flour contains 940 calories! Visit CalorieKing to see calorie count and nutrient data for all portion sizes. There are 158 calories in 1 cup, cubes (4.8 oz) of Yam (Dioscorea), boiled or baked. Stir in red peppers and yams, cooking them until they start to stick to the bottom of the pot. phosphorus. (adsbygoogle=window.adsbygoogle||[]).push({}); Yam plant is a perennial vine cultivated for its large, edible, underground Yams of African species must be cooked before safely eaten because various natural toxic substances such as dioscorine can cause illness if If you live outside Africa like the united states. 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 … In Nigeria, in many yam-producing areas, it is said that "yam is food and food is yam". In the supermarkets, generally one can come across, small cut sections of yam wrapped in thin plastic films. Dioscorea opposita or Japanese yam is, however, can be eaten raw, unlike its African brethren. Add stock, bring to a boil, and reduce to a simmer. A new yam festival celebrated with great fervor as symbolism to fresh crop and availability of fresh food in abundance all over Nigeria and Ghana. It has a dark brown rough skin with off-white flesh. <<-Read Sweet potatoes nutrition facts and health benefits. Compare Yam to Cassava by vitamins and minerals using the only readable nutrition comparison tool. It is associated to the Hypoxidaceae family. Ways to Cook African Yam. Bring to a boil; skim foam off the top with a slotted spoon. Fresh tubers, however, available in plenty by August when their annual harvest season begins, markingthe end of the rainy season in Western Africa. Iron 3 %. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Simmer until yams are very tender, about 1 hour 30 minutes. Yams can be available in the markets year-round. well-ventilated yam barns (traditional storage system) where they stay well for several months. A new yam festivalcelebrated with great fervor as symbolism to fresh crop and availability of fresh food inabundance all over Nigeria and Ghana. 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. CALORIC RATIO PYRAMID™ This graphic shows you what percentage of the calories in a food come from carbohydrates, fats, proteins, and alcohol. Yam vs Cassava - In-Depth Nutrition Comparison. 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. Yam is a major staple of the African and Caribbean diet; likewise, soups / stews are ubiquitous. All of these methods require peeling the skin off. the intestines and lower colon cancer risk by preventing toxic compounds in the food from adhering to the colon mucosa. 2,000 calories a day is used for general nutrition advice. It provides adequate daily requirements of pyridoxine (vitamin B6), thiamin (vitamin B1), riboflavin, folates, tuber, which can reach up to 120 pounds in weight and 2 meters in length. Calories per serving of West African Yam and Bean Patties. Its rootstock is used for preparing medicines, which is brown outside and orange in colour inside, with yellow flowers. It also used much like sweet potatoes in the preparation of cake, casseroles, bread, etc. If you live outside Africa like the united states, the best place to find African yams will be the ethnic market or online stores. A must-have dish on weekly rotation. 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. They planted annually and mainly grown all over the continent of Africa. (Medical disclaimer). See below, the Yam calories for the different serving sizes. 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. It is a staple food all over Africa. Amount Per Serving . the end of the rainy season in Western Africa. Packed with nutrition. The root is Yam is also used as thickener in soups like Ofe Nsala. Calories in Yam Yam Nutrition. For the African, cutting calories is quite easy. 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. Further, the tuber indeed is one of the good sources of minerals such as copper, calcium, potassium, iron, manganese, and See the table below for in depth analysis of nutrients: Yams can be available in the markets year-round. Yams are rich in vitamins, minerals, and fiber. (white guinea), D. alata (yellow), D. bulbifera (aerial potato), D. opposita (Chinese), D. esculenta (Southeast Asian) and D. dumenterum (trifoliate). heart rate and blood pressure by countering hypertensive effects of sodium. Its decoction also used to stimulate appetite and to relieve bronchial irritation, A bite-sized piece of the fufu is Cover and simmer until yams are tender. There exist several hundred cultivars of Dioscorea; however, only a few of them worth of commercial importance. Health Benefits May prevent and relieve arthritis symptoms 100 g provides about 816 mg of Potassium. This doesn't mean yams aren't nutritious –they are a good source of fibre and potassium. pantothenic acid, and niacin. Recommended Video African Yam! ... Are you referring to African yam or American yams? Calories 752 Calories from Fat 324 % Daily Value* Fat 36g 55%. USDA - Nutrient Database for Standard Reference. Yams are carbohydrate rich, staple tuber vegetables of West African origin. Yam – The type of Yam we use is commonly referred to as puna yam, true yam or African yam. Reply. African Potato is also familiar as African Star Grass. There are 177 calories in 1 cup of cubed Yam. These vitamins mediate various metabolic functions in the body. Calories per Ingredient. Yam is an attractive crop in poor farms with limited resources. Posted on 1/1 at 9:28PM. then consumed with sauce, stew, or soup akin to ragi cake (finger-millet, Eleusine coracana, ragi-mudde) eaten in some parts of South India. Fufu (Foo-foo, Foufou) is a special dish prepared during the yam festival. The most common cooking method in Africa is "pounded yam." There are different types of yam like Water yam and Coco yam. Yam tubers used various traditional medicines in China, Korea, and Japan. Here’s all you need: Nigerian Yam Tuber: although some Nigerian yam tubers could appear like potatoes they are not potatoes. 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: … 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. In the supermarkets, generally one can come across, small cut sections of yam wrapped in thi… Copper is essential for the production of red blood cells. As the name indicates, it is an aborigine of Africa. Vitamin-A has many functions like maintaining healthy mucosa and skin, night vision, growth and protection from lung and oral cavity cancers. Posted on 1/1 at 2:20PM. Fufu is an African staple that's commonly served in Ghana, but is popular in many other African countries, too. Their interior meat is white to light pink depending upon the cultivar type with rich, starchy flavor. consumed raw. Its mucilaginous tuber milk contains then cut into small slices or grated to get a gel-like milk to add in mouth-watering East-Asian recipes. Yam is very rich in Carbohydrates, Vitamin B6, Vitamin C, Manganese and Potassium. Pour in enough water to cover by 1 inch. 1) Cut, slice and peel Yam Get full Spicy African Yam Soup Recipe ingredients, how-to directions, calories and nutrition review. triterpenes. Yam is an important dietary element for Nigerian and West African people. health benefits. Yam contains small amounts of vitamin-A, and β-carotene levels. How many calories in Yam?