Pounded Yam
Pounded yam is a carbohydrate-rich food, providing a steady source of energy. It stands out for its high potassium content, supporting muscle function and fluid balance. Low in fat and with moderate protein, it contributes to a balanced diet. The presence of dietary fiber, calcium, and vitamins such as C and B6 enhances its nutritional value.
Macro Impact
A Serving (235 g) of Pounded Yam contains 400 calories, 5 g of protein, 90 g of carbohydrates, and 1 g of fat.
Calorie Burn
How long would it take to burn off 400 calories?
- Walking3.5 mph, moderate pace71 min
- YogaModerate effort, gentle pace102 min
- SwimmingFreestyle, moderate effort53 min
- Biking12–14 mph, moderate effort38 min
- StairsStair climbing, moderate pace51 min
- Running5 mph (12 min/mile)37 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (235 g)
Carbohydrates
- Carbohydrates90 / 313 g(29%)
- Dietary Fiber3 / 38 g(8%)
- Soluble Fiber1 g
- Insoluble Fiber2 g
- Total Sugars2 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates85 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat1 / 83 g(1%)
- Saturated Fat0.3 / 25 g(1%)
- Trans Fat0 g
- Monounsaturated Fat0.3 g
- Polyunsaturated Fat0.3 g
- Cholesterol0 / 300 mg(0%)
- Omega-30.05 g
- Omega-60.25 g
- Omega-90.3 g
- Oleic Acid0.3 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.15 g
- Caprylic Acid0 g
- Linoleic Acid0.25 g
- Myristic Acid0 g
- Palmitic Acid0.15 g
- Linolenic Acid0.01 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.05 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein5 / 56 g(9%)
Amino Acids
- Lysine0.24 g
- Serine0.24 g
- Valine0.24 g
- Alanine0.32 g
- Cystine0.04 g
- Cysteine0.04 g
- Proline0.32 g
- Taurine0 mg
- Arginine0.32 g
- Histidine0.08 g
- Threonine0.24 g
- Isoleucine0.24 g
- Methionine0.08 g
- Tryptophan0.04 g
- Glutamic Acid0.96 g
- Aspartic Acid0.56 g
- Phenylalanine0.24 g
- Glycine0.24 g
- Leucine0.4 g
- Tyrosine0.16 g
Vitamins
- Vitamin A2 / 900 ug(0%)
- Vitamin C10 / 90 mg(11%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.5 / 15 mg(3%)
- Vitamin K3 / 120 ug(3%)
- Vitamin B60.7 / 1.3 mg(54%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.2 / 1.2 mg(17%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)2 / 16 mg(13%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)0.7 / 5 mg(14%)
- Biotin1 / 30 ug(3%)
- Choline15 / 550 mg(3%)
Minerals
- Calcium50 / 1,000 mg(5%)
- Iron1.5 / 8 mg(19%)
- Magnesium60 / 420 mg(14%)
- Phosphorus90 / 700 mg(13%)
- Potassium1,500 / 3,400 mg(44%)
- Sodium70 / 2,300 mg(3%)
- Zinc0.7 / 11 mg(6%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.7 / 2.3 mg(30%)
- Selenium1 / 55 ug(2%)
- Iodine0 / 150 ug(0%)
- Chromium2 / 35 ug(6%)
- Molybdenum5 / 45 ug(11%)
- Chloride0 / 2,300 mg(0%)
Other
- Water180 / 3,700 g(5%)
- Caffeine0 mg
- Alcohol0 g
Sources
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