Boiled Yam with Pepper Sauce
Boiled Yam with Pepper Sauce is a simple, hearty West African dish featuring starchy yam tubers boiled until tender and served with a vibrant, spicy pepper-based sauce. The sauce typically includes fresh chili peppers, tomatoes, onions, and sometimes locust beans or crayfish for depth, while the yam itself is a starchy root vegetable. It is a popular staple in countries like Nigeria, Ghana, and Cameroon, often enjoyed as a breakfast or light meal.
🍽️ Nutrition at a glance
This dish is high in carbohydrates from the yam, providing a good source of energy, while the pepper sauce adds minimal fat and a boost of vitamins like vitamin C and antioxidants from the peppers and tomatoes. A typical serving of boiled yam with a moderate amount of pepper sauce contains roughly 250-350 calories, depending on portion size and sauce ingredients.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 3.5 g |
| Carbs | 42 g |
| Fat | 0.5 g |
| Fiber | 6 g |
| Sugar | 1 g |
| Sodium | 450 mg |
| Potassium | 600 mg |
| Vitamin C | 15 mg |
| Manganese | 1.2 mg |
| Vitamin B6 | 0.4 mg |
| Phosphorus | 80 mg |
| Magnesium | 45 mg |
| Iron | 1.5 mg |
| Thiamin (B1) | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, yam holds significant importance in West Africa, often associated with harvest festivals and communal gatherings, making this dish a symbol of sustenance and tradition. Nutritionally, the combination of energy-dense yam and metabolism-boosting capsaicin from the peppers creates a balanced meal that is both filling and invigorating.
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AI estimate may be inaccurate · Terms