Native to African regions, yams are a member of the Dioscoreae or “Morning Glory” family and not related to sweet potatoes.


There are roughly 200 varieties of yam and typically grow up to three feet. Yams have a tough, brown coloured skin that resembles tree bark.


Yams should be boiled, mashed, grilled, baked or roasted. However, boiling foods will denature enzymes present and reduce the nutrient content.



Health Benefits


  • Yam is a low glycaemic index food as it combines its complex carbohydrate structure with its high fibre content to balance out sugar levels in the blood and helps remove waste products from the colon. (1)


  • Contain allantoin, which is used in Chinese, Korean and Japanese medicine to stimulate appetite and help clear trapped mucous in the lungs. (2)


  • Vitamin A which helps to protect vision, promote healthy skin and help to increase neurone functions stimulating mental memory. (3)


  • A good source of vitamin C and calcium: both sources help synthesise collagen, strengthen bones and eliminate free radical radicals. (4)


  • Provides an abundance of B vitamins, which combine to increase the metabolic rate of carbohydrates, proteins and fats as well to prevent degenerative diseases. (5)


Yam Nutrition Facts

Serving Size: 100 grams, raw

  Amt. Per
% Daily
Calories 118
Calories from Fat 1
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Trans Fat
Cholesterol 0 mg 0%
Sodium 9 mg 0%
Total Carbohydrates 28 g 9%
Dietary Fibre 4 g 16%
Sugar 0 g
Protein 2 g
Vitamin A 3% Vitamin C 28%
Calcium 2% Iron 3%

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





Disclaimer: The entire contents of this website are based upon the opinions of ‘My Kitchen Therapy’, unless otherwise mentioned. Each articles is based upon the opinions of the author, who retains copyright as marked. The information on this website is not intended as medical advice and is not intended to replace a one-on-one relationship with a qualified health care professional. The website is intended as a sharing of knowledge and information from the research of the author and his community. It is encouraged that you make your own health care decisions based upon your research and in partnership with a qualified health care professional. If you are pregnant, nursing, taking medication, or have a medical condition, consult your health care professional before using products based on this content.

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