Unveiling the Nutritional Treasure: Yams
Yams, often mistaken for sweet potatoes, are a unique and栄養価の高い root vegetable that has gained popularity due to its versatility and health benefits. This comprehensive guide delves into the nutritional composition of yams, providing insights into their calorie content, protein, fat, carbohydrates, fiber, sugar, and serving size.
Calorie Content: A Moderate Energy Source
A 1-cup serving of cubed yams contains approximately 158 calories. This moderate calorie content makes yams a suitable addition to meals without significantly increasing overall calorie intake. The energy provided by yams can support physical activity and contribute to maintaining a healthy weight.
Protein: A Modest Contribution to Daily Needs
Yams contain a modest amount of protein, with 2 grams per 1-cup serving. While not a primary source of protein, yams can contribute to meeting daily protein requirements when combined with other protein-rich foods. Protein is essential for building and repairing tissues, producing enzymes, and supporting immune function.
Fat: Negligible Presence
Yams are virtually fat-free, with only 0.2 grams of fat per serving. This makes them an excellent choice for individuals seeking to reduce their fat intake or maintain a heart-healthy diet. The low fat content of yams also contributes to their relatively low calorie count.
Carbohydrates: A Complex Energy Source
Carbohydrates are the primary energy source for the body, and yams provide 37 grams per serving. The majority of these carbohydrates are complex carbohydrates, which are digested more slowly than simple carbohydrates, leading to sustained energy levels without causing spikes in blood sugar. Complex carbohydrates also support gut health and promote satiety.
Fiber: A Key Player in Digestive Health
Yams are an excellent source of dietary fiber, with 5.3 grams per serving. Fiber is essential for maintaining a healthy digestive system. It promotes regular bowel movements, prevents constipation, and reduces the risk of certain chronic diseases. Soluble fiber, a type found in yams, can also help lower cholesterol levels and regulate blood sugar.
Sugar: A Natural Sweetness
Yams contain a minimal amount of sugar, with only 0.7 grams per serving. This natural sweetness makes them a healthier alternative to processed sugary foods. The low sugar content of yams also benefits individuals managing blood sugar levels or seeking to reduce their sugar intake.
Serving Size: A Versatile Addition to Meals
A typical serving of yams is 1 cup, cubed. This versatile serving size can be incorporated into various dishes, including salads, soups, stews, and casseroles. Yams can also be mashed, roasted, or fried, providing a range of culinary options to suit different preferences.
In conclusion, yams are a nutrient-rich food that offers a range of health benefits. With their moderate calorie content, modest protein, negligible fat, complex carbohydrates, ample fiber, minimal sugar, and versatile serving size, yams make an excellent addition to a balanced and nutritious diet.
How many calories are in Yam?
Each 1 cup, cubes of Yam contains 158 calories.
Yam Nutritional Information
| Nutrient | Amount per 1 cup, cubes (136g) |
|---|---|
| Calories | 158 Calories |
| Protein | 2g |
| Fat | 0.2g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 37g |
| Dietary Fiber | 5.3g |
| Sugar | 0.7g |
| Sodium | 0.011mg |
| Potassium | 0.9112mg |
| Calcium | 0.019mg |
| Iron | 0.0007mg |