Boiled yam with butter and salt
Boiled yam with butter and salt is a simple, comforting side dish made by simmering chunks of starchy yam until tender, then tossing them with a knob of butter and a sprinkle of salt. The primary ingredients are yam (often a white-fleshed variety like Dioscorea), butter, and salt. This preparation is common in many tropical and subtropical regions where yams are a staple, including parts of Africa, the Caribbean, and Asia.
🍽️ Nutrition at a glance
This dish is primarily a source of complex carbohydrates, providing sustained energy. It is also a good source of dietary fiber, potassium, and vitamin B6, with a moderate calorie count from the combination of starchy yam and added butter.
Nutrition breakdown
| Calories | 215 kcal |
| Protein | 2.5 g |
| Carbs | 40 g |
| Fat | 6 g |
| Fiber | 5 g |
| Sugar | 1 g |
| Sodium | 290 mg |
| Potassium | 475 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.6 mg |
| Vitamin C | 12 mg |
| Magnesium | 30 mg |
| Iron | 1.1 mg |
| Phosphorus | 65 mg |
| Niacin (B3) | 1.2 mg |
Per 1 cup, diced and boiled (240 g) · estimated, varies by recipe
💡 What's interesting
Yams are a culturally significant staple food in many West African and Caribbean diets, often associated with harvest festivals and community gatherings. Nutritionally, the combination of the yam's resistant starch and the fat from the butter can help promote feelings of fullness and stabilize blood sugar levels.
