Pounded Yam — Calories & Nutrition Facts
Boiled white yam pounded until smooth and stretchy — traditionally in a mortar, now often with a machine. Denser than most swallows, and usually paired with the heavier soups such as egusi or ofe owerri. Also known as iyan.
One wrap (350g) of Pounded Yam has about 413 calories, with 5.3g protein, 98g carbs and 0.7g fat. Most of its energy comes from carbohydrate — 2% fat, 93% carbs, 5% protein.
Nutrition
| Nutrient | Per 100g | Per wrap (350g) |
|---|---|---|
| Calories | 118 kcal | 413 kcal |
| Protein | 1.5g | 5.3g |
| Carbs | 28g | 98g |
| Fat | 0.2g | 0.7g |
| Fiber | 4g | 14g |
This is an estimated value and has not been independently verified against a nutrition reference table. Zayvo is working through its full database against FAO/INFOODS WAFCT 2019 and USDA FoodData Central — see how Zayvo's numbers are made.
On a plate
One standard serving of each, using the serving sizes in Zayvo's food database.
Pounded Yam (350g) with Egusi Soup (150g)
736 kcal17.3g protein
Pounded Yam (350g) with Ogbono Soup (Wild Mango) (150g)
683 kcal15.8g protein
Pounded Yam (350g) with Okro Soup (Okra) (150g)
556 kcal14.3g protein
Pounded Yam (350g) with Efo Riro (150g)
593 kcal18.8g protein
Questions about Pounded Yam
- How many calories are in one wrap (350g) of Pounded Yam?
- About 413 calories. Pounded Yam has 118 calories per 100g, so one wrap (350g) is about 413.
- How many calories are in Pounded Yam with Egusi Soup?
- Pounded Yam (350g) with Egusi Soup (150g) comes to about 736 calories and 17.3g protein.
- How much protein is in Pounded Yam?
- 1.5g per 100g, or 1.3g for every 100 calories. One wrap (350g) has about 5.3g. That is more protein per calorie than 7 of the other 18 swallows & staples on Zayvo.
- Is Pounded Yam high in calories compared with other swallows & staples?
- At 118 calories per 100g, Pounded Yam is lower in calories than 12 of the other 18 swallows & staples on Zayvo.
- Where do these Pounded Yam numbers come from?
- They are Zayvo's estimate and have not yet been independently verified. Zayvo is checking its food database against FAO/INFOODS WAFCT 2019 and USDA FoodData Central.
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