Yams

Work this tasty tuber into your menu

Best to buy
Yams are available throughout the year, depending on the variety.

Cut & clean
Scrub yams just before using.

Cook them up
Cook yams any way you would cook a potato. Use whole or cut into any shapes for frying, baking, or roasting.

Power food
Yams are an excellent source of potassium and vitamins C and B, and a good source of thiamine.

Preparation, uses, and tips

Scrub yams just before using them, and cook them as you would a potato, either baking, steaming, frying, or boiling and mashing.

Buying and storing tips

Yams are available throughout the year, depending on the variety. Look for those with tight, unblemished skins, and store them in a paper bag in a cool, dark location for up to two weeks.

Varieties

There are more than 150 species of yam, with a wide variety of sizes and shapes. The flesh ranges in colour from off-white and yellow to purple and pink.

Nutrition Highlights

Yams, 1 cup (125g) (raw, cubes)
Calories: 177
Protein: 2.3g
Carbohydrate: 41.8g
Total Fat: 0.25g
Fiber: 6.1g
*Excellent source of: Potassium (1,224mg), Vitamin C (25.6mg), and Vitamin B6 (0.44mg)
*Good source of: Thiamine (0.168mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.