Vegetable
raw yautia.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
tannier
SERVING
CALORIES
133
PROTEIN
1.5g
CARBS
31g
FAT
0.40g
FIBER
5.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories133kcal—
Protein1.5g3%
Carbohydrates31g11%
Fiber5.1g18%
Sugar0.50g1%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol0mg0%
Water65g—
MINERALS
Sodium10mg0%
Potassium598mg13%
Calcium18mg1%
Iron0.70mg4%
Magnesium30mg7%
Phosphorus50mg4%
Zinc0.40mg4%
Copper0.17mg19%
Manganese0.40mg17%
Selenium0.70µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C6.0mg7%
Vitamin D0µg0%
Vitamin E2.4mg16%
Vitamin K1.0µg1%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.60mg4%
Pantothenic acid (B5)0.30mg6%
Vitamin B60.28mg16%
Folate (B9)19µg5%
Vitamin B120µg0%
%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 cup135g
1 tablespoon8.4g
1 teaspoon2.8g
1 ml0.6g
1 liter562.5g
HEALTH BENEFITS
Why eat it.
- ✓Rich in dietary fiber and complex carbohydrates, which aids digestion and provides sustained energy.
- ✓A good source of essential minerals like potassium for blood pressure regulation and magnesium for muscle function.
- ✓Contains vitamins C and B6, which support the immune system and brain health.
- ✓Considered a hypoallergenic carbohydrate source, making it suitable for individuals with gluten or other food sensitivities.
COOKING TIPS
In the kitchen.
- 1Yautia must always be cooked before consumption as it contains calcium oxalate, which can cause irritation when raw. Peeling and cooking neutralize this compound.
- 2Peel the thick, hairy skin using a sharp knife or a sturdy vegetable peeler. The flesh can be slippery, so handle with care.
- 3It can be boiled, steamed, fried, or roasted. It has an earthy, nutty flavor and a starchy, smooth texture when cooked, making it a great substitute for potatoes.
- 4Commonly used in stews, soups (like sancocho), and purées. It can also be grated to make fritters or sliced thin and fried for chips.
STORAGE
Keep it fresh.
- Store unpeeled yautia in a cool, dark, dry, and well-ventilated place for up to 2-3 weeks. Do not refrigerate raw.
- Once peeled and cut, place in a bowl of cold water to prevent browning and store in the refrigerator for up to 24 hours before cooking.
FAQ
Frequently asked questions.
Is yautia healthy?
Yes, yautia is a nutrient-dense root vegetable that provides sustained energy through complex carbohydrates. It is rich in dietary fiber, which aids digestion, and contains essential minerals like potassium and magnesium for heart and muscle health.
How many calories and carbs are in yautia?
A 100g serving of raw yautia contains approximately 133 calories and 31g of carbohydrates. It is a high-energy food with a low fat content of only 0.4g per serving.
Is yautia gluten-free and hypoallergenic?
Yes, yautia is naturally gluten-free and is widely considered one of the most hypoallergenic carbohydrate sources. This makes it an excellent staple for individuals with food sensitivities or celiac disease.
Can I eat yautia raw?
No, yautia should not be eaten raw. Like many tubers, it contains calcium oxalate crystals that can cause severe irritation to the mouth and throat; cooking the vegetable thoroughly neutralizes these compounds.
Is yautia keto-friendly?
Yautia is not considered keto-friendly because it is high in starch, containing 31g of carbs per 100g. It is better suited for those on a standard or high-carb diet rather than a low-carb or ketogenic plan.
How do you cook yautia?
After peeling the brown skin, yautia can be boiled, mashed, roasted, or fried. It is commonly used in soups and stews because its high starch content acts as a natural thickener, creating a creamy consistency.
What does yautia taste like?
Yautia has a mild, earthy, and distinctly nutty flavor. Its texture is similar to a potato but becomes much creamier and smoother when boiled or mashed.
How should I store raw yautia?
Store raw yautia in a cool, dry, and dark place with plenty of air circulation, much like you would store potatoes. Do not refrigerate raw yautia, as the cold can damage its texture and flavor.
How do I know if yautia has gone bad?
Fresh yautia should be very firm. If the root feels soft or spongy, shows signs of mold, or has dark, slimy spots on the flesh after peeling, it has spoiled and should be discarded.
What are the main vitamins found in yautia?
Yautia is a good source of Vitamin C, which supports the immune system, and Vitamin B6, which is vital for brain health and metabolism. It also provides significant amounts of potassium for blood pressure regulation.
