Yam

Dioscorea

Yam is a starchy tuber that cooks use as a vegetable. It can be boiled, simmered, deep-fried, fermented, blended into a paste, eaten raw, roasted, or steamed. It is also sold frozen or as a powder.

Plant-based
Gluten-free
No listed allergens

About the plain ingredient, not packaged products; general information, not medical advice. Details

Category: Vegetables
Part used: Tuber
Family: Dioscoreaceae
Texture: Starchy
Cooked most in: Africa
Top country: Nigeria
Dishes: 15 in the catalogue
Energy: 118 kcal per 100 g

Photo: Fumikas Sagisavas · CC0 1.0 · Wikimedia Commons

In the kitchen

How to use yam

Typical ways to cook or use it

Boil simmer
Deep fry
Ferment
Paste blend
Raw
Roast
Steam

Preparing it

The rough skin can be difficult to peel.

Cooking with it

Cooking softens the skin.

Flavour

Taste and texture

Texture

Starchy

Shopping

Choosing and storing yam

Choosing a good one

For storage, choose sound, healthy yams.

Sold as: Frozen, Powder
Availability: Specialty stores

Nutrition

What 100 g of yam holds

Per 100 g, raw. Averages from USDA; real values vary by variety, season and growing conditions.

Protein 5%Fat 1%Carbohydrate 94%of the macronutrients by weight

Nutrition per 100 g of yam, raw
Energy	118 kcal · 494 kJ
Protein	1.5 g
Fat	0.17 g
of which saturated	0.04 g
Carbohydrate	28 g
of which sugars	0.5 g
Fibre	4.1 g
Sodium	9 mg
Cholesterol	0 mg

Nutrition per 100 g of yam, raw: minerals and vitamins
Potassium	816 mg
Calcium	17 mg
Iron	0.54 mg
Magnesium	21 mg
Zinc	0.24 mg
Vitamin C	17 mg
Vitamin A (RAE)	7 µg
Folate	23 µg

Source: USDA FoodData Central (food 170071), public domain. Minerals and vitamins are listed only where USDA measured a non-zero amount.

Around the world

Where yam is cooked

15 dishes in the catalogue use yam. Here is where they come from.

Dishes by continent

Africa12

Countries whose dishes use it most

Counts are catalogued dishes from each country that list yam among their ingredients.

Origins

Native to: Africa, Asia, Americas
First cultivated: in Africa, Asia and South America

On the table

Dishes made with yam

15 dishes in the catalogue use it.

Sahoaba
Madagascar
Wasawasa
Ghana
Nsala soup
Nigeria
Ukodo
Nigeria
Asaro
Nigeria, Togo
Amala
Nigeria
Ọjọjọ
Nigeria
Asun-iṣu
Nigeria
Elubọ Ẹbẹ
Nigeria
Ikọkọrẹ
Nigeria
Iyan
Nigeria
Yam porridge
Nigeria
Onunu
Yam pepper soup
Yam Dumpling

Dish lists come from Wikidata; a dish counts when its recorded ingredients include yam.

Good to know

Diet and allergens: yam in detail

These notes describe the plain ingredient. Packaged and prepared products vary, so read the label; for allergies and medical diets ask a doctor or dietitian.

Allergens: None of the 15 listed allergens foundChecked and not found: soy, eggs, fish, milk, lupin, wheat, celery, sesame, mustard, peanuts, molluscs, sulphites, tree nuts, crustaceans, gluten cereals.
Animal origin: No animal ingredients foundChecked and not found: egg, fish, meat, dairy, honey, insect, gelatin, poultry, bone char, shellfish, other animal, animal fining, animal rennet.
Gluten: None
Alcohol: None
Caffeine: None
Pork: None