Yam salad
Yam salad is a refreshing and versatile dish that typically features cooked, cubed yams tossed with a variety of fresh vegetables, herbs, and a tangy or creamy dressing. Common additions include onions, peppers, celery, and sometimes a protein like beans or nuts, creating a colorful and textured salad. While yams are a staple in many tropical regions, this particular salad style is popular across West Africa, the Caribbean, and parts of the Americas.
🍽️ Nutrition at a glance
This dish is generally high in complex carbohydrates and dietary fiber from the yams, providing sustained energy and promoting digestive health. It is typically low in fat and moderate in protein, especially if legumes or nuts are included, with a single serving offering roughly 150-250 calories depending on the dressing and added ingredients.
Nutrition breakdown
| Calories | 180 kcal |
| Protein | 2.5 g |
| Carbs | 35 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sugar | 8 g |
| Sodium | 220 mg |
| Potassium | 500 mg |
| Vitamin C | 15 mg |
| Manganese | 0.5 mg |
| Vitamin B6 | 0.3 mg |
| Magnesium | 30 mg |
| Iron | 1.2 mg |
| Phosphorus | 60 mg |
| Vitamin A | 10 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Yams hold deep cultural significance in many African and diaspora cuisines, often associated with harvest festivals and communal gatherings. Nutritionally, they are a good source of potassium, vitamin C, and antioxidants, making this salad a wholesome choice that bridges tradition and health.
