Yam (Cooked, Boiled, Drained, or Baked without Salt) – Nutritional Information and Health Benefits
Yams, whether boiled, drained, or baked without salt, are a nourishing and versatile root vegetable that can be enjoyed in a variety of culinary creations. They are an excellent choice for those seeking a nutrient-dense food, offering an impressive balance of vitamins, minerals, and fiber while being naturally low in fat and free of added sugars. Below is a breakdown of the nutritional content of yams, which contributes to their many health benefits.
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 116.0 kcal |
| Protein | 1.49 g |
| Total Fat | 0.14 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 27.48 g |
| Dietary Fiber | 3.9 g |
| Sugars | 0.49 g |
| Calcium | 14.0 mg |
| Iron | 0.52 mg |
| Magnesium | 18.0 mg |
| Phosphorus | 49.0 mg |
| Potassium | 670.0 mg |
| Sodium | 8.0 mg |
| Zinc | 0.2 mg |
| Copper | 0.152 mcg |
| Manganese | 0.371 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 12.1 mg |
| Thiamine (B1) | 0.095 mg |
| Riboflavin (B2) | 0.028 mg |
| Niacin (B3) | 0.552 mg |
| Vitamin B6 | 0.228 mg |
| Folate (B9) | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.34 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Yams are naturally free from common allergens such as gluten, dairy, and nuts. This makes them a safe option for individuals with specific dietary restrictions or allergies. As always, it is important to ensure that any preparation methods or additional ingredients do not introduce allergens. When preparing yams, avoid adding salt or butter if you wish to keep the dish as allergen-free as possible.
Dietary Preferences
Yams are a highly adaptable food that caters to a wide range of dietary preferences:
- Vegetarian and Vegan: Yams are plant-based, making them suitable for both vegetarians and vegans.
- Gluten-Free: Yams are naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivities.
- Low Fat and Low-Calorie: With only 0.14g of fat and 116 calories per 100g, yams are a great addition to low-fat and calorie-conscious diets.
- High in Fiber: The high fiber content (3.9g per 100g) supports digestive health and helps maintain steady blood sugar levels.
- Rich in Potassium: Yams are a great source of potassium (670mg per 100g), which is important for maintaining proper heart and muscle function.
Health Benefits of Yams
Yams provide a wealth of health benefits, making them a perfect addition to any balanced diet:
- Rich in Antioxidants: The presence of vitamins like Vitamin C (12.1mg) and Vitamin A (6.0mcg) in yams contributes to their antioxidant properties, helping to protect cells from oxidative stress and supporting immune function.
- Supports Healthy Digestion: Yams are an excellent source of dietary fiber (3.9g), which promotes digestive health by aiding in regular bowel movements and maintaining gut health.
- Promotes Heart Health: The high potassium content in yams supports healthy blood pressure levels and cardiovascular health.
- Supports Skin Health: Vitamin C plays a key role in collagen production, promoting healthy skin and preventing signs of aging.
- Boosts Energy: With a healthy dose of carbohydrates (27.48g) and a moderate amount of protein (1.49g), yams provide a sustained release of energy, making them a great option for an energy-boosting side dish or meal.
Tips for Preparing Yams
- Baking: For a simple and delicious preparation, bake yams in their skins. They become tender and slightly sweet, perfect as a side dish or a base for various toppings like cinnamon, maple syrup, or a dollop of yogurt.
- Boiling: If you prefer a smoother texture, boiling yams and mashing them can result in a creamy, comforting side dish. To maintain their natural sweetness, avoid adding salt during cooking.
- Adding Toppings: Yams are incredibly versatile and can be paired with a variety of toppings. For savory dishes, try adding herbs, spices, or a light drizzle of olive oil. For sweet dishes, cinnamon, brown sugar, or marshmallows make for a delicious contrast.
Conclusion
Yams are not only a nutritious and versatile vegetable but also a flavorful addition to any meal. Whether boiled, baked, or mashed, they provide essential nutrients like fiber, potassium, and antioxidants. With their naturally sweet flavor and health benefits, yams can be incorporated into a wide range of dishes to suit various dietary preferences. They are an excellent choice for anyone looking to enjoy a wholesome, nutrient-packed food that supports overall health and well-being.
