Calories in Yams

Calories in Yams are a staple food in many cultures, known for their versatility and nutritional benefits. In this article, we’ll explore the nutritional facts of yams, focusing on their calorie content and how they contribute to a healthy diet. We’ll delve into the specifics of their carbohydrate, fiber, vitamin, and mineral content, as well as other beneficial plant compounds. Additionally, we’ll discuss the health benefits of yams and compare their calorie content to other foods.

Nutrition Facts: Calories in Yams

Yams are an excellent source of energy and nutrients. A 100-gram serving of raw yams contains approximately:

• Calories: 118
• Water: 70.6%
• Protein: 1.5 grams
• Carbs: 27.9 grams
• Sugar: 0.5 grams
• Fiber: 4.1 grams
• Fat: 0.2 grams

Carbs: Calories in Yams

Carbohydrates are the primary source of calories in yams. A 100-gram serving provides around 27.9 grams of carbs, which contributes to their caloric content. The carbs in yams consist mostly of complex carbohydrates, including starches and dietary fibers. These complex carbs provide sustained energy, making yams a suitable food for maintaining energy levels throughout the day.

Fiber: Calories in Yams

Yams are rich in dietary fiber, with a 100-gram serving containing approximately 4.1 grams. The fiber in yams is essential for digestive health, aiding in regular bowel movements and preventing constipation. It also contributes to a feeling of fullness, which can help with weight management by reducing overall calorie intake. Moreover, dietary fiber helps regulate blood sugar levels by slowing the absorption of sugar into the bloodstream.

Vitamins and Minerals: Calories in Yams

Yams are packed with essential vitamins and minerals, contributing to their nutritional value. Key vitamins and minerals found in yams include:

• Vitamin C: This antioxidant boosts the immune system and promotes healthy skin.
• Vitamin B6: Important for brain health and the production of neurotransmitters.
• Potassium: Helps regulate blood pressure and maintain fluid balance.
• Manganese: Plays a role in bone health and metabolism.
• Copper: Essential for iron absorption and the formation of red blood cells.

Other Plant Compounds: Calories in Yams

In addition to vitamins and minerals, yams contain various beneficial plant compounds, such as:

• Beta-Carotene: An antioxidant that the body converts into vitamin A, supporting vision and immune function.
• Anthocyanins: Found in purple yams, these compounds have strong antioxidant properties.
• Diosgenin: A compound with potential anti-inflammatory and cholesterol-lowering effects.

Health Benefits: Calories in Yams

Yams offer numerous health benefits due to their rich nutrient profile:

• Improved Digestive Health: High fiber content supports regular bowel movements and prevents constipation.
• Enhanced Immune Function: Vitamins C and A strengthen the immune system and protect against infections.
• Better Blood Sugar Control: Complex carbs and fiber help regulate blood sugar levels, beneficial for individuals with diabetes.
• Heart Health: Potassium and fiber contribute to cardiovascular health by regulating blood pressure and reducing cholesterol levels.
• Anti-Inflammatory Properties: Compounds like diosgenin may reduce inflammation and support overall health.

Foods with Calorie Content Equivalent to Yams

To put the calorie content of yams into perspective, here are some foods with similar caloric values:

• One medium-sized apple (182 grams): Approximately 95 calories.
• One large banana (136 grams): Approximately 121 calories.
• One cup of cooked quinoa (185 grams): Approximately 222 calories.
• One medium baked potato (173 grams): Approximately 161 calories.
• One cup of cooked brown rice (195 grams): Approximately 216 calories.

Conclusion

Yams are a nutritious and versatile food, providing a substantial amount of energy from carbohydrates, along with significant fiber, vitamins, and minerals. Their health benefits are extensive, supporting digestive health, immune function, blood sugar control, and heart health. Including yams in your diet can contribute to a balanced and nutrient-rich eating plan. Understanding the calorie content of yams and comparing it to other foods can help you make informed dietary choices.