Yam Pottage

Yam Pottage, often called 'Asaro' in Nigeria, is a rich, savory stew made from yams simmered in a flavorful broth with tomatoes, peppers, and palm oil. It typically includes proteins like fish or meat and is a beloved comfort food across West Africa, especially in Ghana and Nigeria.

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🍽️ Nutrition at a glance

This dish is a high-carbohydrate, energy-dense meal due to the yams, providing a good source of fiber, potassium, and vitamins from the vegetables. A typical serving can range from 400 to 600 calories, depending on the amount of oil and protein added.

Nutrition breakdown

Calories	285 kcal
Protein	4.5 g
Carbs	48 g
Fat	9 g
Fiber	7 g
Sugar	8 g
Sodium	420 mg
Potassium	650 mg
Vitamin A	450 mcg RAE
Vitamin C	25 mg
Calcium	80 mg
Iron	2.5 mg
Magnesium	55 mg
Phosphorus	110 mg
Vitamin B6	0.4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Yam Pottage is a cultural staple often served during celebrations and family gatherings, symbolizing abundance and togetherness. Nutritionally, the use of palm oil adds healthy fats and a distinctive red color, while the slow cooking process allows the yams to absorb the rich, spicy flavors.