Vegetable

Flesh

Yam flesh is the edible interior once peel, shell, or tough outer layers are dealt with—starchy tuber distinct from sweet potato in true yams. Cut, mash, or purée according to firmness and the dish. Work with a sharp knife on a stable board; manage juices so salads and sauces do not water down. Acid or quick cooking helps colour and brightness on susceptible types.

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Characteristics

Preparations

CookedDicedFreshPureedSliced

Traits

Edible YieldMain PortionMain YieldVersatile

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 63.6

Amount per 100 g

Total Fat 0.3 g
Saturated Fat 0.05 g
Trans Fat 0 g
Monounsaturated Fat 0.05 g
Polyunsaturated Fat 0.14 g
Cholesterol 0 mg
Sodium 18.9 mg
Salt 0.05 g
Total Carbohydrate 14.2 g
Dietary Fibre 2.51 g
Total Sugars 3.17 g
Complex / starch 6.1 g
Protein 1.96 g
Water 85.5 g

Detailed nutrients

Energy 63.6 kcal
Water 85.5 g
Carbohydrates 14.2 g
- Sugars 3.17 g
- Starch 6.1 g
- Fibre 2.51 g
Protein 1.96 g
Fat 0.3 g
- Saturated Fat 0.05 g
- Monounsaturated Fat 0.05 g
- Polyunsaturated Fat 0.14 g
  - Omega-3 0.01 g
Vitamins 66.3 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.06 mg
- Vitamin B2 — Riboflavin 0.07 mg
- Vitamin B3 — Niacin 0.54 mg
- Vitamin B5 — Pantothenic Acid 0.27 mg
- Vitamin B6 0.13 mg
- Vitamin B7 — Biotin 1.3 µg
- Vitamin B9 — Folate 25.8 µg
- Vitamin C 2 mg
- Vitamin E 0.34 mg
- Vitamin K 20.8 µg
Minerals 420 mg
- Major Minerals 419 mg
  - Calcium 60 mg
  - Sodium 18.9 mg
  - Potassium 340 mg
- Trace Minerals 1.5 mg
  - Iron 1.5 mg
Salt 0.05 g

Vitamins

vitamin-c: 2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.06 · vitamin-b2-riboflavin: 0.07 · vitamin-b3-niacin: 0.54 · vitamin-b5-pantothenic-acid: 0.27 · vitamin-b6: 0.13 · vitamin-b7-biotin: 1.3 · vitamin-b9-folate: 25.8 · vitamin-e: 0.34 · vitamin-k: 20.8 ·

Minerals

Sodium: 18.91 · Potassium: 340 · Calcium: 60 · Iron: 1.5 ·

Flesh of Yam: composition reflects this culinary part relative to the whole ingredient.

History

1800

Markets sold yam as separate flesh forms so cooks could match prep to the dish.

1950

Retail packing made flesh of yam a familiar labelled product.

2000

Food service portioned flesh of yam for consistent yield.