1 serving (200 grams) contains 180 calories, 2.7 grams of protein, 0.3 grams of fat, and 41.0 grams of carbohydrates.
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Nutrition Information
Calories |
211.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 90.6 mg | 3% | |
| Total Carbohydrates | 48.2 g | 17% | |
| Dietary Fiber | 6.2 g | 22% | |
| Sugars | 15.3 g | ||
| protein | 3.2 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 50.6 mg | 3% | |
| Iron | 0.9 mg | 5% | |
| Potassium | 788.2 mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Mashed yams
Mashed yams are a nutrient-rich dish commonly enjoyed in African, Caribbean, and Southern cuisines. Made by peeling, boiling, and mashing fresh yams, this dish may include added ingredients like butter, milk, cream, or spices such as cinnamon and nutmeg for enhanced flavor. Yams, distinct from sweet potatoes, are packed with dietary fiber, vitamin C, and potassium, which contribute to digestive health, immune support, and balanced electrolytes. They are also a good source of complex carbohydrates, providing sustained energy. However, the healthiness of mashed yams can vary depending on the preparation; excessive butter, cream, or sugar can increase calories and fat content, reducing the overall nutritional value. For a lighter option, substitutions like plant-based milk or seasoning without added sugar can be used. Versatile and comforting, mashed yams can serve as a wholesome side dish or a hearty addition to various meals.
