Nigerian 路 Iconic
Pounded yam
Pounded yam (iyan), a West Africa plate from Nigeria.
40 min410 kcalHealthy22 g protein
Produce 路 vegetables
Yam
Allergens: none flagged.
Per 100 g
| Calories | 118 kcal |
| Protein | 1.5 g |
| Carbohydrate | 27.9 g |
| Fiber | 4.1 g |
| Total sugars | 0.5 g |
| Fat | 0.2 g |
| Saturated fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 9 mg |
| Potassium | 816 mg |
| Calcium | 17 mg |
| Iron | 0.54 mg |
| Magnesium | 21 mg |
| Zinc | 0.24 mg |
| Vitamin A | 7 mcg |
| Vitamin C | 17.1 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.35 mg |
| Vitamin K | 2.3 mcg |
| Thiamin (B1) | 0.11 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.55 mg |
| Vitamin B6 | 0.29 mg |
| Folate | 23 mcg |
| Vitamin B12 | 0 mcg |
Reference-style values for the edible portion. They are estimates for cooking math, not a laboratory assay of your exact ingredient.
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