Yams are a staple food

Yams are a staple food in Africa, Indonesia, the Caribbean, China, Korea, and India.
Often confused with sweet potatoes, yams rarely appear in American markets, except in cities with large ethnic populations. This thick tuber, grown on tropical vines, is a staple food in Africa, where it originated, and in Indonesia, the Caribbean, China, Korea, and India. Yams are similar in size and shape to sweet potatoes, but contain more natural sugar and have a higher moisture content.

Varieties
There are more than 150 species of yam, with a wide variety of sizes and shapes. The flesh ranges in color from off-white and yellow to purple and pink.

Buying and storing tips
Yams can be found in specialty markets and Latin American markets. Look for those with tight, unblemished skins, and store them in a paper bag in a cool, dark location for up to two weeks.

Availability
Yams are available throughout the year, depending on the variety.

Preparation, uses, and tips
Scrub yams just before using them, and cook them as you would a potato, either baking, steaming, frying, or boiling and mashing.

Nutritional Highlights
Yams, 1 cup (125g) (raw, cubes)
Calories: 177
Protein: 2.3g
Carbohydrate: 41.8g
Total Fat: 0.25g
Fiber: 6.1g
*Excellent source of: Potassium (1,224mg), Vitamin C (25.6mg), and Vitamin B6 (0.44mg)
*Good source of: Thiamine (0.168mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.