Holiday Spiced Yams
Per 1 serving · 121 g · 8 ingredients
of a 2,000 cal day
- Protein1.7g3% of calories
- Carbs34g69% of calories
- Fat5.9g27% of calories
- ✓ Low sodium
At a glance
One serving of Holiday Spiced Yams (121 g) has 190 calories, with 1.7 g of protein, 34 g of carbohydrates and 5.9 g of fat. Most of its energy comes from carbs (69% of calories). It is high in Vitamin A (82% DV).
High in
20%+ of the daily value
- Vitamin A82%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin B616%
- Pantothenic acid16%
- Copper18%
- Manganese14%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup Butter
¼ tsp Orange zest
¹⁄₁₆ cup packed Brown sugar
⅛ tbsp Lemon juice
¾ sweetpotato, 5" long Sweet potato
⅛ tsp Nutmeg
⅛ tsp Allspice
⅛ tsp Cinnamon
Directions
- 1
Position rack in center of oven; preheat to 400F. Pierce sweet potatoes in several places with fork; place on rimmed baking sheet. Bake until tender when pierced with fork, about 55 minutes. Cool slightly.
- 2
Cut the sweet potatoes in half. Scoop out pulp into large bowl; discard peel. Add brown sugar, butter, lemon juice, orange zest, ground cinnamon, allspice, and nutmeg to sweet potato pulp. Using an electric mixer, beat until mixture is smooth; season with salt and pepper.
Vitamins & minerals
Amounts for 1 serving (121 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 740 μg | 82% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 2 μg | 2% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.1 mg | 5% |
| Niacin | 1 mg | 3% |
| Vitamin B6 | 0.2 mg | 16% |
| Folate (B9) | 12 μg | 3% |
| Vitamin B12 | 0 μg | 1% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 47 mg | 5% |
| Iron | 1 mg | 9% |
| Potassium | 355 mg | 8% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 49 mg | 7% |
| Zinc | 0.3 mg | 3% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.3 mg | 14% |
| Selenium | 1 μg | 2% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 7 μg | — |
| Arginine | 0 g | — |
| Aspartic acid | 0.4 g | — |
| Beta carotene | 8,308 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.2 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 0.2 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0 g | — |
| Lactose | 0 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0 g | — |
| Retinol | 48 μg | — |
| Serine | 0.1 g | — |
| Starch | 12 g | — |
| Sucrose | 15 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.2 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 190 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 36minWalking (3.5 mph)
- 23minCycling (moderate)
- 16minRunning (6 mph)
- 27minSwimming laps
Common questions
How many calories are in Holiday Spiced Yams?
One serving of Holiday Spiced Yams (1 serving) has 190 calories, which works out to 157 calories per 100 g. That is about 9.5% of a 2,000-calorie day.
Are Holiday Spiced Yams high in protein?
Not especially. It has 1.7 g of protein per serving, and protein supplies 3% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Holiday Spiced Yams keto-friendly?
It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 69% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Holiday Spiced Yams?
59 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Holiday Spiced Yams?
18 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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