Yams are a staple of Thanksgiving tables but are just as flavorful the rest of the year. Their long shelf life when canned offers opportunities for many recipes when fresh yams are not available. Low-fat and packed with vitamins, yams are a good choice in a healthy diet.
Identification
Yams and sweet potatoes are sometimes difficult to tell apart. It is acceptable practice to label sweet potatoes as yams, furthering the confusion. Nearly all of the roots labeled as yams in grocery stores are actually some variety of sweet potato, according to the Centers for Disease Control and Prevention. Canned yams generally come from the dark orange varieties of sweet potatoes, such as Beauregard.
Calories
The calorie count in canned yams varies depending on the brand and how they are preserved. A serving of 1/2 cup of S&W Candied Yams contains 170 calories, according to the S&W Fine Foods website. There is no fat in the yams. As listed on DietFacts.com, a 1/2-cup serving of Kroger yams canned in syrup contains 120 calories and no fat. All of the calories in canned yams stem from carbohydrates.
Nutrition
Canned yams contain no cholesterol. S&W candied yams, according to the company website, have a moderate sodium content of 360 mg per serving. There are 46 g of carbohydrates, with 4 g of dietary fiber and 21 g of sugar. The protein content is 2 g in each serving. Yams that are packed in plain syrup, such as Kroger yams, are low sodium, with 30 mg per serving. They contain 30 g of carbohydrates, with 2 g of dietary fiber and 23 g of sugar. Kroger yams have no protein, according to DietFacts.com.
Vitamins and Minerals
Canned yams are a good source of vitamins and minerals. Each serving of S&W candied yams provides 40 percent of the vitamin A you need every day, points out the S&W company website. DietFacts.com shows that 1/2 cup of Kroger yams packed in plain syrup contains 220 percent of your daily vitamin A needs. Both types of yams hold around 8 percent of your recommended daily intake of vitamin C and 2 percent of the calcium you need. Candied yams also provide 6 percent of your daily iron needs.
Preparation
A popular and traditional recipe for canned yams calls for topping them with marshmallows. Four marshmallows will add 100 calories and 20 g of sugar to the dish, according to LIVESTRONG.COM's MyPlate. Consider purchasing yams packed with the least amount of sugar and using them in savory recipes as well as sweet recipes. Puree canned yams with low sodium broth for a quick and healthy soup or pasta topping.
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