Yams, sometimes confused with sweet potatoes, can be found in the fresh fruits and vegetables section of your local grocery store. As with other vegetables, yams are low in fat and provide fiber, essential vitamins and minerals to the diet.
Nutrition
According to the USDA Nutrient Analysis Database, one serving of yams (1/2 cup), provides the following (Reference 1):
88 calories
0.1g total fat
20g carbohydrate
3g fiber
0.4g sugar
1g protein
12mg vitamin C
612mg potassium
Fiber
The Dietary Guidelines for Americans recommends that adults consume between 25 and 38g of fiber per day (Reference 2). Yams are rich in fiber and provide 10 percent of your daily value of fiber per 1/2 cup.
Potassium
The Dietary Guidelines for Americans recommends that adults consume 4,700mg of potassium per day (Reference 2). Yams are rich in potassium and provide 13 percent of your daily value of potassium per 1/2 cup.
Vitamin C
Adults need to consume between 65 and 90mg of vitamin C daily (Reference 3). Yams are rich in vitamin C and provide 20 percent of your daily value of vitamin C per 1/2 cup.
Recommendations
Adults should consume between five and nine servings of fruits and vegetables daily. Yams are a nutritious and delicious way to help you meet this recommendation, and can be cooked in a variety of ways.
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