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Yam — Nutrients, Health Benefits, And Shopping Tips

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Listonic Team

September 4, 2024

Rich in vitamins, minerals, and fiber, yams are a nutritious root vegetable. Learn how to choose fresh yams, discover their health benefits, and find effective storage methods to preserve their texture and nutritional integrity.
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Yam nutrients

Check the detailed nutritional values of yam, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 118 kcal

Nutrition per: 100 g% Daily Value*
Carbs28 g10.18%
Fiber4 g14.29%
Sugars1 g2%
Glycemic Index54 -
Protein2 g4%
Sodium9 mg0.39%
Total Fat0 g-

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yams are a good source of vitamin C, dietary fiber, and are high in potassium.

Encyclopedia of Foods. A Guide to Healthy Nutrition

Among other things, here's what makes yam stand out:

54

🟢 Low Glycemic Index

Yam facts & tips

🛒
Choose yams that are firm and free of bruises.
📦
Store yams in a cool, dark, and well-ventilated place, like a pantry. Avoid refrigerating as it can alter their taste. Use within two to three weeks.
📌
Store yams in a cool, dark, and well-ventilated place, like a pantry. Avoid refrigerating as it can alter their taste. Use within two to three weeks.

Health benefits

Explore how incorporating yam into your diet can boost your health and overall vitality.
  • Rich in vitamins and minerals such as Vitamin C, Vitamin B6, potassium, and manganese, which support overall health and well-being.
  • High in fiber, which promotes digestive health, regular bowel movements, and maintaining a healthy gut microbiome.
  • Provides sustained energy from complex carbohydrates, making it a good source of fuel for the body and brain.
  • Contains antioxidants, which help protect the body from free radicals and reduce inflammation.
  • Supports heart health by helping to lower blood pressure and reduce the risk of heart disease due to its high potassium content.
  • May support blood sugar control, making it beneficial for individuals with diabetes or insulin resistance.

Health risks

Be mindful of the issues associated with yam.
  • High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics when consumed in large quantities.
  • Potential for digestive discomfort such as bloating or gas when consumed in large quantities, particularly due to their high fiber content.
  • Risk of allergic reactions in some individuals, particularly those allergic to yams or related tubers, causing symptoms like itching, swelling, or difficulty breathing.
  • Potential for pesticide residue on conventionally grown yams, which can pose health risks if not properly washed or sourced from organic suppliers.
  • Low nutrient density compared to other vegetables, especially if yams are prepared with added sugars or fats, which can reduce their overall health benefits.
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How to choose yam

Yams should be firm and have smooth skin with no cuts or bruises. The flesh should be hard and the skin should have a uniform color, indicating freshness and proper storage.

Avoid yams that are soft or have dark spots, as these are signs they have begun to spoil. Yams with a wrinkled texture or that feel lighter than they appear should also be avoided, as they may not cook evenly or offer the best flavor.

How to choose yam
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How to store yam

Yams should be stored in a cool, dark place with good ventilation. Proper storage maintains their freshness and firmness for up to two weeks. Keeping them dry is essential.

Moisture can cause yams to spoil quickly. Avoid storing in plastic bags, which can trap moisture. Using a paper bag or a well-ventilated basket ensures they stay fresh and ready for cooking, preserving their texture and flavor.

✅ Extra Tip

If you want to store yams for a longer period, cook them first and then freeze them in an airtight container.

How long does it last?

Yams can last for 2-3 weeks when stored in a cool, dark place. Once cooked, yams should be consumed within 3-5 days if kept in the refrigerator. Proper storage helps maintain their freshness and flavor, making them a versatile ingredient for various dishes. Always check for signs of spoilage before consuming.

What to do with leftovers?

Leftover yams can be used in a variety of savory and sweet dishes. Roast them with olive oil, garlic, and herbs for a simple side dish, or mash them with butter and cream for a comforting mashed yam. Yams are also great when used in a yam casserole with marshmallows, brown sugar, and pecans.

Use yams in a yam soup by simmering them with broth, onions, and spices, then blending until smooth. If you have a lot of yams, consider making a batch of yam fries by slicing the yams into sticks, tossing with oil and spices, and baking until crispy. Yams can also be sliced and baked into scalloped yams with layers of cheese and cream, or used as a topping for shepherd's pie with ground meat and vegetables. For a quick snack, enjoy yams with a sprinkle of cinnamon and brown sugar, or toss them with olive oil and roast for a crispy treat.

👨‍⚕️️  Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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