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Per 100g
Nutrition data source: USDA FoodData Central
Yes, it is a very healthy tuber rich in dietary fiber, which aids digestion and promotes gut health. It also contains potassium for blood pressure regulation and beneficial compounds like diosgenin that offer anti-inflammatory properties.
A 100g serving provides approximately 118 calories, 1.53g of protein, 27.9g of carbohydrates, and a negligible 0.17g of fat. It is a dense source of complex carbohydrates and essential minerals.
Yes, it has a relatively low glycemic index compared to other starchy vegetables like potatoes. This makes it a suitable carbohydrate source for blood sugar management, provided it is consumed in moderation as part of a balanced meal.
No, it is not considered keto-friendly because it contains about 27.9g of carbohydrates per 100g. Those on a strict ketogenic diet typically avoid starchy tubers to maintain a state of ketosis.
The vegetable contains calcium oxalate crystals which can cause irritation in the mouth and throat. To prevent this, it is traditionally boiled with an acidic agent like tamarind, lemon juice, or buttermilk before the final cooking process.
First, peel the thick, bark-like skin and dice the flesh. It is best to parboil the pieces with tamarind and salt to remove irritants, then it can be roasted, fried, or added to traditional curries and masalas.
It has a mild, earthy, and slightly nutty flavor with a texture that is similar to a firm potato. It is excellent at absorbing the flavors of spices and gravies during the cooking process.
chenai kizhangu is a versatile ingredient found in cuisines around the world. With 118 calories per 100g and 1.53 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 2 recipes featuring chenai kizhangu with step-by-step instructions.
Browse recipes →No, you should never eat this vegetable raw. Raw elephant foot yam contains high concentrations of oxalates that cause severe itching and irritation; thorough cooking is required to make it safe and palatable.
Whole, unpeeled yams should be stored in a cool, dry, and dark place with good ventilation, where they can last for several weeks. Once cut, the pieces should be refrigerated in a container and used within 3 to 4 days.
It can be beneficial for weight loss due to its high dietary fiber content, which promotes a feeling of fullness and reduces overall calorie intake. However, because it is calorie-dense compared to watery vegetables, portion control is important.