Yam - How Many Calories?

Dietitian's Tips for Consuming Yam

• Metabolic Effect: With a significant 816 mg of potassium per 100g, yams are excellent for flushing out excess sodium and regulating your body’s fluid balance. The 4.1g of dietary fiber ensures a steady digestive flow while providing long-lasting satiety to prevent overeating.
• Consumption Tip: To keep its 17.1 mg of Vitamin C intact, I recommend roasting or boiling yams rather than frying them. I often suggest my clients pair this root vegetable with a bit of Greek yogurt or lean protein to further stabilize their blood sugar levels.
• What to Watch For: Since it contains 27.88g of carbohydrates, portion control is non-negotiable for those monitoring their insulin response. Never eat yams raw as they contain naturally occurring plant toxins that must be neutralized through proper cooking.
• Exercise Equivalent: Burning off the 118 calories found in a 100g serving is easily achieved with a 20-minute brisk walk. It serves as an ideal pre-workout fuel because the complex carbs provide the sustained energy needed for intense training sessions.