One medium yam (about 136 grams) delivers 158 calories, 37 grams of carbohydrates, 5 grams of fiber, and virtually no fat. You’ll also get an impressive 670 milligrams of potassium (19% of your daily needs), 28% of your daily manganese, and meaningful amounts of vitamin C, B6, and copper. These starchy tubers pack a nutritional punch that goes far beyond basic energy.
I first discovered yams while working with clients transitioning to more plant-based eating patterns in 2024. Many were surprised to learn that what they’d been calling “yams” at holiday dinners were actually sweet potatoes. True yams, common in…