Yam, also known as Dioscorea or Large Potato, is a nutritious root vegetable that offers a wide range of essential vitamins and minerals. Per 100 grams of edible portion, yam provides about 56 calories and is low in fat, making it a healthy choice for many diets.
It contains 1.9 grams of protein, 0.2 grams of fat, and 11.6 grams of carbohydrates, making it a good source of energy. The fiber content is 0.8 grams, which supports digestive health. Yam is also rich in several important micronutrients, including thiamine (B1) at 0.05 mg, riboflavin (B2) at 0.02 mg, and niacin (B5) at 0.3 mg.
In terms of minerals, yam contains 16 mg of calcium, 20 mg of magnesium, 0.3 mg of iron, and 213 mg of potassium. It's also a good source of vitamin C, providing 5 mg per 100 grams, along with small amounts of vitamin E (0.24 mg), vitamin A (3 micrograms), and manganese (0.12 mg). Additionally, it contains 0.27 mg of zinc, 0.24 mg of copper, and 0.55 micrograms of selenium.
With only 18.6 mg of sodium and no cholesterol, yam is an excellent choice for those looking to maintain a balanced and heart-healthy diet. Its nutrient profile makes it a versatile ingredient that can be enjoyed in various forms, from roasted to mashed or added to soups and stews. Whether you're looking to boost your intake of essential nutrients or simply enjoy a delicious and wholesome food, yam is a great option to consider.
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