⏱ 40 min totalYam Muffins
Per 1 serving · 365 g · 10 ingredients
of a 2,000 cal day
- Protein20g11% of calories
- Carbs121g66% of calories
- Fat19g23% of calories
- ✓ Cholesterol free
At a glance
One serving of Yam Muffins (365 g) has 624 calories, with 20 g of protein, 121 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (66% of calories). It is high in protein (39% DV), dietary fiber (41% DV) and Vitamin A (26% DV). Keep an eye on sodium, which provides 27% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Dietary fiber41%
- Vitamin A26%
- Vitamin C23%
- Vitamin E26%
- Thiamine67%
Good source of
10–19% of the daily value
- Niacin10%
- Folate (B9)10%
Watch
20%+ of the daily value
- Sodium27%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅝ cup Oat bran- 🥄¼ tsp Baking soda
¼ tsp Baking powder
¼ tsp Allspice
¼ tsp Cinnamon
¼ sweetpotato, 5" long Sweet potato
2 egg white (separated from yolk) Egg white
¼ cup Molasses
⅜ cup Applesauce
¹⁄₁₆ cup Canola oil
Directions
- 1
Preheat the oven to 350°F. Prepare a muffin pan with paper cups or non-stick spray.
- 2
In a large mixing bowl, stir together the oat bran, baking soda, baking powder, allspice, and cinnamon.
- 3
In a small bowl, mix the shredded yam, egg whites, molasses, applesauce, and oil. Pour the wet mixture into the dry and stir to mix thoroughly.
- 4
Fill the muffin cups about level. Bake for 30 to 35 minutes, or until a toothpick comes out clean.
Vitamins & minerals
Amounts for 1 serving (365 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 232 μg | 26% |
| Vitamin C | 20 mg | 23% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 1 mg | 67% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 1 mg | 59% |
| Folate (B9) | 40 μg | 10% |
| Vitamin B12 | 0.1 μg | 3% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 303 mg | 30% |
| Iron | 8 mg | 97% |
| Potassium | 1,882 mg | 40% |
| Magnesium | 363 mg | 86% |
| Phosphorus | 515 mg | 74% |
| Zinc | 2 mg | 21% |
| Copper | 1 mg | 81% |
| Manganese | 5 mg | 209% |
| Selenium | 58 μg | 106% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 2 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 2,766 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 16 g | — |
| Galactose | 0.1 g | — |
| Glucose | 13 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 12 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 27 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 624 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 118minWalking (3.5 mph)
- 75minCycling (moderate)
- 52minRunning (6 mph)
- 88minSwimming laps
Common questions
How many calories are in Yam Muffins?
One serving of Yam Muffins (1 serving) has 624 calories, which works out to 171 calories per 100 g. That is about 31% of a 2,000-calorie day.
Are Yam Muffins high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 11% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Yam Muffins keto-friendly?
It is hard to fit into a strict keto diet. One serving has 109 g of net carbs and 66% 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 Muffins?
623 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Yam Muffins?
74 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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