Pounded Yam (Iyan)
Pounded Yam, known as 'Iyan' in Yoruba, is a smooth, stretchy, and dough-like staple food from West Africa, particularly popular in Nigeria. It is made by boiling starchy white yams until tender and then pounding them vigorously, often with a small amount of water, until they form a cohesive, elastic mass.
🍽️ Nutrition at a glance
This dish is very high in complex carbohydrates, providing a significant source of energy, with a moderate amount of dietary fiber and some essential minerals like potassium and magnesium. A typical serving (about 1 cup or 200g) contains roughly 250-300 calories, with minimal fat and protein.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 4.5 g |
| Carbs | 72 g |
| Fat | 0.5 g |
| Fiber | 5 g |
| Sugar | 1 g |
| Sodium | 10 mg |
| Potassium | 620 mg |
| Magnesium | 40 mg |
| Phosphorus | 80 mg |
| Calcium | 25 mg |
| Iron | 1.5 mg |
| Vitamin C | 15 mg |
| Vitamin B6 | 0.3 mg |
| Folate | 40 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The unique, stretchy texture of well-pounded yam is a point of pride and skill, traditionally achieved using a large mortar and pestle. Nutritionally, it is a low-fat, gluten-free energy source, and in many cultures, the act of pounding yam is a communal or family activity that strengthens social bonds.
