yam
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Tender sweet potatoes baked in a buttery, brown sugar glaze with warm spices, then topped with a layer of perfectly toasted marshmallows. A beloved holiday side dish that's sweet, savory, and utterly comforting.
Crispy on the outside, soft and spicy on the inside, these vegetarian kebabs are made from elephant foot yam (suran). A unique and delicious North Indian appetizer that's perfect for parties and evening snacks, offering a delightful texture and a burst of traditional spices.
Melt-in-your-mouth vegetarian kebabs from the royal Awadhi cuisine. Made with a delicate blend of yam, raw banana, and paneer, these patties are infused with aromatic spices and a signature smoky flavor. A regal appetizer that is surprisingly achievable at home.
Yes, yams are highly nutritious, providing 118 calories and nearly 28g of complex carbohydrates per 100g. They are excellent sources of potassium for heart health and Vitamin C for immune support. Their high fiber content also aids in digestion and provides sustained energy.
True yams are starchy tubers with bark-like skin and white, purple, or reddish flesh, whereas sweet potatoes have smoother skin and a sweeter taste. In many U.S. grocery stores, soft sweet potatoes are often mislabeled as 'yams,' but they are botanically distinct species.
No, yams are not considered keto-friendly because they are high in carbohydrates. With approximately 28g of carbs per 100g, a single serving can easily exceed the daily carb limit for a ketogenic diet. They are better suited for moderate to high-carb dietary patterns.
No, yams should not be eaten raw. They contain naturally occurring plant compounds that can be toxic and difficult to digest if consumed uncooked. Boiling, roasting, or frying yams thoroughly neutralizes these compounds and makes them safe to eat.
Yes, yams are naturally gluten-free. They are an excellent carbohydrate source for individuals with celiac disease or gluten sensitivity. Yam flour is also frequently used as a gluten-free alternative in baking and thickening sauces.
Yams can be boiled, roasted, mashed, or fried. Because they are starchier and drier than sweet potatoes, they hold their shape well in stews and soups. Always peel the thick, bark-like skin before cooking, as it is generally too tough to consume.
Yams can support weight loss because their high fiber content promotes satiety, helping you feel full for longer periods. However, they are more calorie-dense than many other vegetables, so portion control is key. Preparation methods like boiling or baking are healthier than deep-frying.
yam is a versatile ingredient found in cuisines around the world. With 118 calories per 100g and 1.5 grams of protein, it's a nutritious addition to many dishes.
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View all other →Store yams in a cool, dry, and dark place with plenty of ventilation, such as a pantry or cellar. Avoid refrigerating raw yams, as the cold can change their chemical structure and ruin their flavor. When stored properly, they can last for several weeks.
Yams have a lower glycemic index than white potatoes, meaning they cause a slower rise in blood sugar levels. The fiber in yams also helps regulate glucose absorption. However, due to their high starch content, they should be consumed in moderation by those managing diabetes.
A spoiled yam will feel soft, mushy, or have shriveled skin. Look for signs of mold, dark spots, or an unpleasant sour smell. If the flesh inside has turned significantly brown or black, the yam should be discarded.
