Native to Africa, yams come in all sizes and colors, including some that are 7 feet long. These mammoth yams have never seen the inside of an American grocery store where yams are routinely mislabeled and sold as sweet potatoes. Both the canned products on grocery shelves and the fresh tubers sold next to the potatoes are really orange sweet potatoes.
Fat and Calories
According to the U.S. Department of Agriculture, 1 cup of unsalted boiled or baked yams has 158 calories and 0.19 g fat. These numbers suggest that indulging in them on a regular basis will not stymie efforts to maintain a healthy weight. Yams also have 2.7 g fiber, so filling up on yams will keep dieters satisfyingly full.
Protein
The USDA reports that 1 cup of unsalted boiled or baked yams has 2.03 g protein. This is slightly less protein than found in one medium baked potato. While these tubers may not be a great source of protein, they are rich in other nutrients.
Minerals
Yams are a treasure trove of minerals. In addition to 19 mg calcium and 24 mg magnesium, yams also contain 0.27 mg zinc, 0.21 mg copper and 0.51 mg manganese. These numbers show that yams are a nutrient-dense food.
Vitamins
In addition to minerals, 1 cup of boiled, unsalted yams has 16.5 mg of vitamin C, 0.13 mg thiamin, 0.75 mg niacin, 0.42 mg pantothenic acid, 0.31 mg vitamin B6, 166 IU vitamin A and 3.1 mg vitamin K. Although they are not a substantial source of vitamins D or E, they are far more rich in B vitamins than many other vegetables.
Warning
Kidney patients with advanced disease should steer clear from yams because according to the USDA, 1 cup of boiled, unsalted yams has 911 mg potassium. This amount of potassium is dangerous for people who have elevated potassium and could cause missed heartbeats and even heart attacks. Patients with kidney disease should consult their nephrologist or renal dietitian before eating even small amounts of this food.
Member Comments