⏱ 30 min totalYam Fries
Per 1 serving · 161 g · 4 ingredients
of a 2,000 cal day
- Protein2.4g4% of calories
- Carbs43g70% of calories
- Fat7g26% of calories
- ✓ Low saturated fat
- ✓ Cholesterol free
At a glance
One serving of Yam Fries (161 g) has 239 calories, with 2.4 g of protein, 43 g of carbohydrates and 7 g of fat. Most of its energy comes from carbs (70% of calories). It is high in dietary fiber (23% DV), Vitamin C (28% DV) and Vitamin B6 (33% DV). Keep an eye on sodium, which provides 51% of the daily value.
High in
20%+ of the daily value
- Dietary fiber23%
- Vitamin C28%
- Vitamin B633%
- Potassium26%
- Copper32%
- Manganese31%
Good source of
10–19% of the daily value
- Vitamin E10%
- Thiamine13%
- Pantothenic acid10%
- Iron12%
- Phosphorus12%
Watch
20%+ of the daily value
- Sodium51%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
150g Yam- 🥄½ tsp Salt
½ tsp Black pepper
½ tbsp Olive oil
Directions
- 1
Preheat oven to 450°F.
- 2
Cut yams into wedges or fry-shapes.
- 3
In a bag, combine yams, olive oil, salt, and pepper. Seal and shake until yams are evenly coated.
- 4
Line a baking sheet with the yams, ensuring they are evenly spaced and not touching.
- 5
Bake for 15 minutes, then flip yams and bake for an additional 10 minutes.
- 6
Let cool for 5 minutes before enjoying.
Vitamins & minerals
Amounts for 1 serving (161 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 26 mg | 28% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 9 μg | 8% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 0 mg | 4% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 35 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 10% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 31 mg | 3% |
| Iron | 1 mg | 12% |
| Potassium | 1,238 mg | 26% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 84 mg | 12% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.3 mg | 32% |
| Manganese | 1 mg | 31% |
| 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 | 0.1 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 128 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 0 g | — |
| Galactose | 0 g | — |
| Glucose | 0 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.1 g | — |
| Lactose | 0 g | — |
| Leucine | 0.2 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 0.1 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 239 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 45minWalking (3.5 mph)
- 29minCycling (moderate)
- 20minRunning (6 mph)
- 34minSwimming laps
Common questions
How many calories are in Yam Fries?
One serving of Yam Fries (1 serving) has 239 calories, which works out to 149 calories per 100 g. That is about 12% of a 2,000-calorie day.
Are Yam Fries high in protein?
Not especially. It has 2.4 g of protein per serving, and protein supplies 4% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Yam Fries keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 70% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Yam Fries?
1177 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Yam Fries?
0.8 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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