Calories in Pounded Yam

1 wrap (200g) of Pounded Yam has about 207 kcal. Most of its energy (96%) comes from carbohydrate. Weight for weight, it is 4th lightest of the 8 swallows in this guide.

Per 1 wrap (200g)

207

kcal

Protein 1.2g

2% of energy

Carbs 49.6g

96% of energy

Fat 0.4g

2% of energy

Also per serving: fibre 7.8g, sugar 1g, sodium 16mg.

Per 100g

Handy for comparing foods served in different amounts, or weighing your own portion.

Calories

104 kcal

Protein

0.6g

Carbohydrate

24.8g

Fat

0.2g

Common questions

How many calories are in Pounded Yam?

1 wrap (200g) of Pounded Yam has about 207 kcal, with 1.2g protein, 49.6g carbohydrate and 0.4g fat.

How many calories are in 100g of Pounded Yam?

About 104 kcal per 100g, with 0.6g protein, 24.8g carbohydrate and 0.2g fat.

Is Pounded Yam high in protein?

No. 1 wrap (200g) has 1.2g of protein, only 2% of its energy. Pair it with meat, fish, eggs or beans for more.

Lighter swallows

Fewer calories than Pounded Yam, weight for weight.

How accurate is this?

These are prepared swallows, made with water, not the dry flour. Many sites quote the dry flour's value for the swallow on your plate, which overstates a wrap several times over.

Figures come from a study that weighed real portions on Nigerian adults' plates in Ibadan (Sanusi and Olurin, 2012), USDA FoodData Central and the FAO/INFOODS West African food composition table, combined at standard recipe ratios where a dish needed it. They are estimates for a typical home-cooked portion, not lab results for your plate.

Skip the maths

Snap your plate of Pounded Yam and CalChopAI counts it for you.

Protein, carbs and fat from one photo, with the soup, the swallow and the palm oil counted separately.