Yam fufu
Yam fufu is a smooth, stretchy, and dough-like staple food made from boiled and pounded yams, a preparation central to West African cuisine, particularly in Ghana and Nigeria. The primary ingredient is white yam (Dioscorea species), which is cooked until soft and then traditionally pounded in a mortar with a pestle until it achieves a cohesive, elastic texture. It is typically served as a starchy accompaniment to rich, flavorful soups and stews.
🍽️ Nutrition at a glance
Yam fufu is a high-carbohydrate, energy-dense food that is very low in fat and provides moderate amounts of dietary fiber, potassium, and vitamin C. A typical serving (about 1 cup) contains roughly 300-400 calories, making it a substantial source of fuel for daily activities.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 2.5 g |
| Carbs | 75 g |
| Fat | 0.5 g |
| Fiber | 5 g |
| Sugar | 1.5 g |
| Sodium | 15 mg |
| Potassium | 600 mg |
| Manganese | 1.2 mg |
| Vitamin B6 | 0.3 mg |
| Vitamin C | 18 mg |
| Magnesium | 35 mg |
| Phosphorus | 65 mg |
| Iron | 1.5 mg |
| Copper | 0.2 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the preparation of fufu is a communal and skillful art, with the rhythmic pounding being a distinctive sound in many West African kitchens. Nutritionally, its high resistant starch content when cooled can act as a prebiotic, supporting gut health.
