The Nutritional Value of Yams

by Janet Renee, MS, RD

Add yams to your weekly grocery list for healthy meal planning.

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If you're wondering whether yams deserve a place on your dinner plate based on their nutrient value, the answer is yes. Yams are rich in fiber and contain several vitamins and minerals. Rest assured that yams can be a part of a healthy diet.

Where Yams Make an Impact

Yams are rich in carbohydrates, making them a great addition to a well-balanced lunch to fuel you through that afternoon slump. One-half cup contains about 20 grams of carbohydrates, your body's preferred energy source. Yams shine when it comes to minerals such as potassium, phosphorous, calcium and magnesium. Yams contain rich amounts of vitamin C as well. When it comes to fiber, yams stand out. The typical American fails to get the recommended amount of fiber each day. Aim to get at least 25 grams, suggests the American Heart Association. Based on this recommendation, 1 cup of cubed yams contains more than 25 percent of your daily fiber goal.

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About the Author

Janet Renee is a clinical dietitian with a special interest in weight management, sports dietetics, medical nutrition therapy and diet trends. She earned her Master of Science in nutrition from the University of Chicago and has contributed to health and wellness magazines, including Prevention, Self, Shape and Cooking Light.