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Yams


Yams are known by many names including boniato, njam, nyami, djambi, yamswurzel, ņame, and igname de chine

Selection Information


Usage: Baked, boiled, steamed and candied.

Selection: Good-quality Yams will be firm and smooth-skinned. They should have few eyes, and those few eyes should be shallow. The coloring will include purple, deep-red and bright-orange.

Avoid: Avoid product that is soft, wrinkled or has cuts in the skin. Yams with white streaks or spots on the inside will be pithy.


Seasonal Information


Yams are available year-round but is mostly found cut up into chunks because they grow up to seven feet long and can weight as much as 150 pounds.


Yam Nutritional Information


Serving Size: 150g (raw)

Amount Per Serving

 

Calories 177
Calories from Fat 0

 

% Daily Value*

Total Fat 0g

0% 

Cholesterol 0mg

0% 

Sodium 13mg

1% 

Total Carbohydrate 42g

14% 

Dietary Fiber 6g

25% 

Sugars 1g

 

Protein 2g

 

Vitamin A 4%

Vitamin C 43%

Calcium 3%

Iron 4%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Source: PMA's Labeling Facts



Yams are very low in Saturated Fat, Cholesterol and Sodium. They're also a good source of Dietary Fiber, Vitamin B6, Potassium and Manganese, and a very good source of Vitamin C.


Yam Tips & Trivia



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