Raw Yam – Nutritional Information
Yams are a highly nutritious and versatile root vegetable that can be enjoyed in a variety of culinary applications, ranging from savory dishes to desserts. Known for their naturally sweet flavor, yams are a great source of carbohydrates and essential vitamins and minerals, making them an excellent choice for a healthy diet.
Here’s a detailed breakdown of the nutritional content found in raw yams:
Nutritional Information (Per 100g Raw Yam)
| Nutrient | Amount |
|---|---|
| Energy | 118 kcal |
| Protein | 1.53 g |
| Total Fat | 0.17 g |
| Saturated Fat | 0.037 g |
| Carbohydrates | 27.88 g |
| Fiber | 4.1 g |
| Sugars | 0.5 g |
| Calcium | 17 mg |
| Iron | 0.54 mg |
| Magnesium | 21 mg |
| Phosphorus | 55 mg |
| Potassium | 816 mg |
| Sodium | 9 mg |
| Zinc | 0.24 mg |
| Copper | 0.178 mcg |
| Manganese | 0.397 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 17.1 mg |
| Thiamin (Vitamin B1) | 0.112 mg |
| Riboflavin (Vitamin B2) | 0.032 mg |
| Niacin (Vitamin B3) | 0.552 mg |
| Vitamin B6 | 0.293 mg |
| Folate (Vitamin B9) | 23 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 7 mcg |
| Vitamin E | 0.35 mg |
| Vitamin D2 | 0 mcg |
Health Benefits of Raw Yams
Yams are an exceptional source of complex carbohydrates, providing a steady source of energy. They are also rich in dietary fiber, which helps support digestive health and regulate blood sugar levels. Furthermore, they contain an impressive array of vitamins, including vitamin C, which is vital for immune function and skin health, and vitamin B6, which plays a crucial role in metabolism and brain health.
With a high potassium content, yams can also support cardiovascular health by helping to regulate blood pressure. The minerals found in yams, such as magnesium, phosphorus, and iron, contribute to strong bones, oxygen transport, and overall cellular function.
Additionally, yams are naturally low in fat, making them a perfect choice for those seeking to maintain a healthy weight or reduce their fat intake. Their rich antioxidant profile, including manganese and selenium, can help protect against oxidative stress and support overall health.
Allergen Information:
Yams are naturally free from common allergens such as gluten, dairy, nuts, and soy, making them a safe and nutritious choice for individuals with these dietary restrictions.
Dietary Preferences:
- Vegan-friendly: Yams are plant-based, making them suitable for vegan diets.
- Gluten-free: Naturally gluten-free, yams are an excellent option for those with celiac disease or gluten sensitivity.
- Low-fat: With just 0.17 grams of fat per 100 grams, yams are a healthy option for those following low-fat diets.
- High-fiber: The high fiber content in yams makes them beneficial for digestive health and weight management.
Culinary Tips and Ideas:
Raw yams are typically cooked before consumption, as their texture and flavor can change when prepared. You can roast, boil, or mash them to enhance their natural sweetness and enjoy them in a variety of savory and sweet dishes.
Try adding yams to casseroles, soups, or salads for an extra boost of nutrition. They also make an excellent base for pies, cakes, or even smoothies, where their creamy texture blends perfectly with other ingredients.
Conclusion:
Raw yams are not only delicious but also a powerhouse of nutrients that can support your health in multiple ways. Whether you’re looking to improve digestion, boost your immune system, or simply enjoy a tasty, nutritious meal, yams are a versatile and wholesome addition to any diet. So, don’t hesitate to experiment with this root vegetable in your next culinary creation.
