Yam Curry Recipe

Yam Curry has a very high-calorie, average-carb, very high-fat and average-protein content. It is a good source of Vitamin C.

The food contains 34.1g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 2.7 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

However, the very high fat content makes it unsuitable if you're on a low-fat diet plan. It's very high MUFA and very high PUFA. In terms of Polyunsaturated Fat content it is ranked in the top 10% of all food items. It is also ranked in the top 10 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a very high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong.

Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 56, for Yam Curry, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein1%
 Calories from Fat91%
 Calories from Carbs8%

Why this is good for you

  • Very low in Cholesterol
  • High in Dietary Fiber

Why this is bad for you

  • Very high in Saturated Fat
  • Very high in Sodium

Diet Suitability

Atkins DietLOW
Low Fat DietLOW
Zone DietLOW

Vitamin Analysis

Vitamin A113.1 IU2.3%Mid 40%Average
Retinol0.9 mcg
Vitamin C4.1 mg6.9%Mid 40%Average
Vitamin D0 IU
Thiamin0 mg
Riboflavin0 mg
Niacin0.23 mg1.1%Bottom 30%Low
Vitamin B60 mg
Folate5.5 mcg1.4%Bottom 30%Low
Folic Acid0 mcg
Vitamin B120 mcg
Pantothenic Acid0 mg

Mineral Analysis

Calcium12.2 mg1.2%Bottom 30%Low
Iron0.23 mg1.3%Bottom 30%Low
Magnesium7.4 mg1.8%Bottom 30%Low
Phosphorus19.5 mg2%Bottom 30%Low
Potassium204.4 mg5.8%Mid 40%Average
Sodium414.3 mg17.3%Top 30%High
Zinc0 mg
Copper0 mg
Manganese0.23 mg11.5%Top 30%High
Selenium0.23 mcg0.33%Bottom 30%Low

Carbohydrate Analysis

Total Carbohydrate7.8 g2.6%Mid 40%Average
Dietary Fiber1.2 g4.8%Mid 40%Average
Starch0 g
Sugars0.5 g
Sucrose0 mg
Glucose0 mg
Fructose0 mg
Lactose0 mg
Maltose0 mg
Galactose0 mg

Protein Analysis

Protein0.62 g1.2%Bottom 30%Low
Tryptophan0 mg
Threonine0 mg
Isoleucine0 mg
Leucine0 mg
Lysine0 mg
Methionine0 mg
Cystine0 mg
Phenylalanine0 mg
Tyrosine0 mg
Valine0 mg
Arginine0 mg
Histidine0 mg
Alanine0 mg
Aspartic Acid0 mg
Glutamic Acid0 mg
Glycine0 mg
Proline0 mg
Serine0 mg
Hydroxyproline0 mg

Fat Analysis

Total Fat39.3 g60.5%Top 10%Very High
Saturated Fat5.1 g25.7%Top 30%High
Monounsaturated Fat10.8 g
Polyunsaturated Fat21.4 g

Other Nutrients Analysis

Alcohol0 g
Water50.8 g
Ash1.4 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 1656 Calories from Fat 1539

% Daily Value *

Total Fat 171 g 263.1%

Saturated Fat 22.4 g 112%

Trans Fat

Cholesterol 1.9 mg 0.6%

Sodium 1802.4 mg 75.1%

Total Carbohydrates 34.1 g 11.4%

Dietary Fiber 5.2 g20.8%

Sugars 2.1 g

Protein 2.7 g 5.4%

Vitamin A 9.8% Vitamin C 30%

Calcium 5.3% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/yam-curry-83338 Embed Table:

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