1 Cup Cooked Puerto Rican Yam contains 161 calories. If you are looking for a nutrient-dense and low-calorie food, then Puerto Rican Yam is a great option. In this article, we will explore the nutritional benefits of Puerto Rican Yam and its role in promoting good health.
Puerto Rican Yams are an excellent source of carbohydrates and fiber, making them perfect for people who want to stay full and energized for longer periods. Moreover, these yams are rich in essential vitamins and minerals such as Vitamin C, Potassium, and Iron, making them an excellent choice for maintaining optimum health.
From satisfying your hunger pangs to providing you with essential nutrients, Puerto Rican Yam is undoubtedly an excellent addition to your diet. In the following section, we will explore the nutritional content of Puerto Rican Yam in detail.
Caloric Value of 1 Cup of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 161 calories (1). Due to its low calorie count, this vegetable is often included in weight loss diets. However, it is essential to remember that Puerto Rican Yams are incredibly nutritious and have a high fiber count that can keep you feeling full for longer. Moreover, one cup of cooked Puerto Rican Yam contains 39 grams of carbohydrates, making it an excellent source of energy. This vegetable is also low in fat, with less than one gram of fat content per cup. Overall, Puerto Rican Yam is an excellent option for people who want to eat healthily, stay full, and keep their calories in check.
Carbohydrate Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 39 grams of carbohydrates (1). The high carbohydrate content of Puerto Rican Yam makes it an excellent source of energy, especially for active individuals. The carbohydrates in this vegetable are also digested and absorbed slowly, making it ideal for people who want to maintain stable blood sugar levels. Moreover, the carbohydrates in Puerto Rican Yams are primarily in the form of complex carbohydrates, which are more beneficial to health than simple carbohydrates. Complex carbohydrates take longer to digest and contain more fiber, keeping you full for more extended periods. Overall, the high carbohydrate and fiber content of Puerto Rican Yam makes it an excellent choice for maintaining stable blood sugar levels and promoting good digestion.
Protein Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 2 grams of protein (1). Although not a significant source of protein, Puerto Rican Yams are still a great addition to a healthy and balanced diet. Moreover, when combined with other protein sources, this vegetable can help meet your body's daily protein needs. Overall, while Puerto Rican Yam is not an excellent source of protein, its high fiber and nutrient content make it a great addition to a healthy diet.
Fat Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains less than one gram of fat (1). The low fat content of Puerto Rican Yam makes it an excellent addition to a low-fat diet. Moreover, the little fat present in this vegetable is primarily unsaturated fat, which is beneficial to heart health. Overall, Puerto Rican Yam is a great option for people who want to reduce their fat intake and improve their heart health.
Vitamin C Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 19 milligrams of Vitamin C (1). The high Vitamin C content of this vegetable makes it an excellent source of antioxidants. Antioxidants are essential for maintaining good health and preventing chronic diseases. Vitamin C is critical for collagen production, bone health, and wound healing. Moreover, it boosts the immune system, protecting the body against infections and diseases. Overall, the high Vitamin C content of Puerto Rican Yam makes it an excellent choice for maintaining good health and preventing chronic diseases.
Calcium Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 40 milligrams of calcium (1). The adequate intake of calcium is essential for strong bones and teeth. Moreover, calcium plays a vital role in muscle function and nerve signaling. While Puerto Rican Yam is not an excellent source of calcium, it still contributes to your total daily calcium intake. Moreover, when combined with other calcium-rich foods, this vegetable can help meet your body's calcium needs. Overall, Puerto Rican Yam is a great addition to a healthy and balanced diet, contributing to your calcium intake and promoting bone and muscle health.
Fiber Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 4 grams of fiber (1). The high fiber content of this vegetable makes it an excellent choice for maintaining good digestion and promoting satiety. Fiber is essential for good digestion, as it adds bulk to the stool and promotes bowel regularity. Moreover, fiber is critical for weight management, as it keeps you feeling full for longer periods, reducing your calorie intake. Overall, the high fiber content of Puerto Rican Yam makes it an excellent addition to a healthy and balanced diet, promoting good digestion and weight management.
Iron Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 0.9 milligrams of iron (1). Iron is essential for the formation of red blood cells and the transportation of oxygen around the body. Moreover, iron plays a vital role in energy production, making it critical for overall health and well-being. While Puerto Rican Yams are not an excellent source of iron, they still contribute to your daily iron intake. Overall, Puerto Rican Yam is a great addition to a healthy and balanced diet, contributing to your daily iron intake and promoting good health.
Potassium Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains 558 milligrams of potassium (1). Potassium is vital for maintaining normal blood pressure, heart function, and muscle contraction. Moreover, potassium plays a vital role in fluid balance, preventing conditions such as edema and promoting good kidney function. Overall, the high potassium content of Puerto Rican Yam makes it an excellent choice for maintaining good heart and kidney health.
Sodium Content of Cooked Puerto Rican Yam
One cup of cooked Puerto Rican Yam contains only 16 milligrams of sodium (1). The low sodium content of this vegetable makes it an excellent addition to a low-sodium diet. Moreover, a low sodium diet is critical for maintaining good heart health and preventing hypertension. Overall, Puerto Rican Yam is a great option for people who want to reduce their sodium intake and improve their heart health.
Puerto Rican Yam is an excellent option for people who want to eat healthily, stay full, and keep their calories in check.
5 Frequently Asked Questions about Puerto Rican Yams
1. What is a Puerto Rican Yam?
Puerto Rican yams, also known as "name" or "ñame" in Spanish, are a type of starchy root vegetable that is commonly used in Puerto Rican cuisine. They are tuberous roots that are bulbous in shape, with a rough, brown exterior and a light purple or white interior.
2. How are Puerto Rican Yams typically prepared?
Puerto Rican yams can be prepared in a variety of ways, including boiling, roasting, frying, and mashing. They are often used as a base for savory stews and soups or as a side dish to accompany meat or fish dishes. They can also be mashed and used as a substitute for potatoes in recipes like shepherd's pie or potato salad.
3. What nutritional benefits do Puerto Rican Yams offer?
Puerto Rican yams are a rich source of fiber, vitamin C, potassium, and magnesium. They are also low in fat and calories, making them a healthy addition to any diet. The high fiber content can help promote healthy digestion, while the potassium and magnesium can help regulate blood pressure and support heart health.
4. Are Puerto Rican Yams a good option for people with dietary restrictions?
Yes, Puerto Rican yams are a good option for people with dietary restrictions. They are naturally gluten-free and can be used as a substitute for wheat-based ingredients in many recipes. Additionally, they are a good source of complex carbohydrates, making them a suitable option for people following a low glycemic or low-carb diet.
5. Where can I purchase Puerto Rican Yam?
Puerto Rican yams can typically be found in Hispanic grocery stores or specialty markets that carry Caribbean or Latin American ingredients. They may also be available at farmers' markets or online retailers that specialize in exotic fruits and vegetables.