Vegetable1 recipes
elephant yam.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
84
PROTEIN
2.6g
CARBS
17.5g
FAT
0.14g
FIBER
4.2g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories84.4kcal—
Protein2.6g5%
Carbohydrates17.5g6%
Fiber4.2g15%
Sugar1.6g3%
Total fat0.14g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water74.4g—
MINERALS
Sodium14.3mg1%
Potassium501mg11%
Calcium46.9mg4%
Iron1.2mg7%
Magnesium33.5mg8%
Phosphorus43.1mg3%
Zinc0.26mg2%
Copper0.17mg19%
Manganese0.28mg12%
Selenium0.59µg1%
VITAMINS
Vitamin A208µg23%
Vitamin C15.2mg17%
Vitamin D1.3µg7%
Vitamin E0.34mg2%
Vitamin K4.8µg4%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.05mg4%
Niacin (B3)0.61mg4%
Pantothenic acid (B5)0.23mg5%
Vitamin B60.22mg13%
Biotin (B7)4.5µg15%
Folate (B9)20.5µg5%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup160g
1 tablespoon10g
1 teaspoon3.3g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 liter676.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber, which aids digestion, prevents constipation, and supports gut health.
- ✓A good source of potassium, an essential mineral for maintaining healthy blood pressure and heart function.
- ✓Contains beneficial compounds like diosgenin, which may have anti-inflammatory and cholesterol-lowering effects.
- ✓Has a relatively low glycemic index, which can help in managing blood sugar levels.
COOKING TIPS
In the kitchen.
- 1Always cook elephant yam thoroughly to break down calcium oxalate crystals, which can cause throat and skin irritation. Wear gloves while handling and peeling.
- 2Boiling the yam with a sour agent like tamarind paste or lemon juice before adding to dishes helps neutralize any remaining irritants.
- 3Its starchy, potato-like texture makes it ideal for curries, stews, fries (chips), and mashed preparations.
- 4It absorbs flavors well, making it a great base for spicy and aromatic Indian and Southeast Asian dishes.
STORAGE
Keep it fresh.
- Store whole, unpeeled elephant yam in a cool, dark, and well-ventilated place for several weeks. Do not refrigerate raw, as it can spoil the texture.
- Once cut, wrap the pieces tightly in plastic wrap or store in an airtight container in the refrigerator for up to 5 days.
FAQ
Frequently asked questions.
Is elephant yam healthy?
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.
What are the nutritional benefits of elephant yam?
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.
Is elephant yam good for weight loss?
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.
Is elephant yam gluten-free?
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.
Can diabetics eat elephant yam?
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.
Is elephant yam keto-friendly?
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.
How do you cook elephant yam?
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.
What does elephant yam taste like?
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.
Do I need to peel elephant yam?
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.
How do you store elephant yam?
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.
