Are Yams a Good Source Of Fiber? (Explained)

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Are Yams a Good Source Of Fiber

Wondering if yams are a good source of fiber? In this article, we will answer that question and provide you with more useful info on the subject.

  • The first part of the article will give you the answer to the main question. You will find the exact amount of fiber and the number of calories found in yams, as well as more general info on them as a fiber source.
  • In the second part, we will compare yams as a fiber source to other similar foods. This part will provide you with some context and give you alternatives for your diet.
  • Finally, in the last part, we will give you the fiber count in yams in multiple measurements.

That’s about it, better start reading to learn all of this info!

Quick Answer: Are yams a good source of fiber? One cup of yams (cubed) has 6.2 grams of fiber and 177 calories. This means that you will get 3.5 grams of fiber for every 100 calories of yams you eat.

This is a solid amount, meaning yams are a good source of fiber. However, there are foods that provide you with much more fiber for fewer calories. When determining whether a food is a good fiber source, we need to look at the fiber-to-calorie ratio.

This is why we always look at how much fiber you get in 100 calories of a specific food. Sometimes the large fiber count can be deceptive, so this is a great method to find the best sources of fiber.

Yams can be considered middle of the road when it comes to fiber, not bad, but not great either. It is not recommended to make them one of your main fiber sources.

However, they can play a supporting role in your diet, and a good one at that. This means that you should try to get as much fiber as you can from the main sources, and then yams will be one of the foods to help you with the rest.

This way you will reach your daily fiber goal easily. The recommended daily fiber amount is 30 grams. With yams alone, you would need almost 5 cups of cubed yams to reach that.

This equates to more than 850 calories, which is too much.

So, the best way to implement yams as a fiber source in your diet is to avoid making them your main source of fiber. But they play the supporting role really well.

Now, let’s compare them to other similar foods as fiber sources.

Comparing Fiber In Yams To Similar Foods

We learned that a cup of yams has 6.2 grams of fiber and 177 calories. (3.5 grams of fiber per 100 calories) Now, let’s see how yams compare to other similar foods based on their fiber content:

  • A medium-sized eggplant has 17.2 grams of fiber and 143 calories. (12 grams of fiber per 100 calories) Eggplants are an amazing fiber source, one of the best there is. Naturally, yams can’t really compare.
  • Beets have 7.9 grams of fiber and 121.5 calories per cup. (6.5 grams of fiber per 100 calories) Beets are also better than yams when it comes to fiber, with almost twice the amount.
  • A medium-sized potato contains 4.8 grams of fiber and 152 calories. (3.2 grams of fiber per 100 calories) potatoes are similar to yams and offer only slightly less fiber.
  • A medium-sized carrot has 1.7 grams of fiber and 25 calories. (6.8 grams of fiber per 100 calories) Carrots are another good fiber source and are also much better than yams.
  • A zucchini has 2 grams of fiber and just 33.3 calories. (6 grams of fiber per 100 calories) Zucchinis are a really good source of fiber and are better than yams as well.
  • A medium-sized sweet potato has 3.9 grams of fiber and 111.8 calories. (3.5 grams of fiber per 100 calories) Sweet potatoes provide you with the same amount of fiber as yams.

How Much Fiber Yams Contain By Quantity

  • 1 cup of yams has 6.2 grams of fiber and 177 calories.
  • Yams have 1.2 grams of fiber and 33.5 calories per 100 grams.
  • Yams have 4.1 grams of fiber and 118 calories per oz.

Wrap Up

Yams are a decent source of fiber, but nothing to write home about. They provide you with 3.5 grams of fiber per 100 calories, which makes them a good supplementary source of fiber. Try to get the majority of your daily fiber from other foods that are better fiber sources, and then yams can help you reach your fiber goal once yo’re done. Don’t sleep on yams, but also don’t count on them as your only fiber source!

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