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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, elephant yam is very healthy. It's rich in dietary fiber, which aids digestion, prevents constipation, and supports gut health. It's also a good source of potassium, essential for maintaining healthy blood pressure and heart function, and contains beneficial compounds like diosgenin.
Elephant yam is a good source of dietary fiber, promoting digestive health and satiety. Per 100g, it offers about 84 calories, 2.56g protein, and 17.46g carbs, with minimal fat. It also provides potassium and compounds like diosgenin, which may have anti-inflammatory and cholesterol-lowering effects.
Elephant yam can be beneficial for weight loss due to its high fiber content, which promotes satiety and aids digestion, helping you feel full longer. It is relatively low in calories and fat, making it a nutritious and filling option when incorporated into a balanced diet.
Yes, elephant yam is naturally gluten-free. As a root vegetable, it does not contain wheat, barley, or rye, making it a safe and suitable food choice for individuals with celiac disease or gluten sensitivity.
Yes, diabetics can generally eat elephant yam in moderation. It has a relatively low glycemic index, which means it causes a slower and more gradual rise in blood sugar compared to some other starchy foods. Its high fiber content also helps in managing blood sugar levels.
No, elephant yam is not considered keto-friendly. With approximately 17.46g of carbohydrates per 100g, it is too high in carbs to fit into a typical ketogenic diet, which usually restricts net carbohydrate intake to a much lower amount.
elephant yam is a versatile ingredient found in cuisines around the world. With 84.37 calories per 100g and 2.56 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Elephant yam must always be cooked thoroughly before consumption, as raw yam can cause irritation due to calcium oxalate crystals. It can be boiled, steamed, fried, or roasted. Common preparations include curries, stir-fries, and chips, often requiring pre-boiling to soften.
Cooked elephant yam has a mild, earthy, and slightly nutty flavor with a starchy, firm texture similar to potatoes or other root vegetables. Its relatively neutral taste makes it versatile for absorbing flavors from various spices and sauces.
Yes, it is generally recommended to peel elephant yam before cooking. The skin can be tough and may contain compounds that cause irritation. It's also advisable to wear gloves when handling raw yam to prevent skin irritation from calcium oxalate.
Store whole, unpeeled elephant yam in a cool, dry, and well-ventilated place, away from direct sunlight. Under ideal conditions, it can last for several weeks to a few months. Once cut, store it in the refrigerator, preferably in an airtight container, and use within a few days.