Work this Thanksgiving tradition into your everyday 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 color 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. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.