Pounded Yam has an estimated glycemic index of 68 (range 62 to 75), which is medium, and a glycemic load of 51 per serving (high). NutriOptio estimates one serving (1 cup (approximately 200 g)) at 330 calories, with 3 g protein, 78 g carbohydrate and 0.5 g fat.
African cuisine · Gluten-Free · Vegetarian · Vegan. Serving: 1 cup (approximately 200 g).
| Nutrient | Per serving |
|---|---|
| Calories | 330 kcal |
| Protein | 3 g |
| Carbohydrate | 78 g |
| Fiber | 3 g |
| Sugars | 0.5 g |
| Added sugars | 0 g |
| Fat | 0.5 g |
| Saturated fat | 0.1 g |
| Sodium | 10 mg |
Typical ingredients: Yam
| Dish | GL / serving | kcal / serving |
|---|---|---|
| Puff Puff | 27 | 330 |
| Fufu | 20 | 130 |
| Injera | 17 | 150 |
| Misir Wat | 11 | 350 |
| Moi Moi | 5 | 150 |
NutriOptio estimates 330 calories in one serving (1 cup (approximately 200 g)) of a typical pounded yam recipe. Your recipe and portion will change this.
A serving has an estimated glycemic load of 51, which is high (10 or under is low, 20 or over is high). Portion size and what you eat it with matter. This is general information, not medical advice.
NutriOptio grades a typical pounded yam B on Nutri-Score, where A is the best and E the lowest nutritional quality.
Your recipe is not the typical one. Photograph your plate or describe it, and NutriOptio grades your actual portion for glycemic load, Nutri-Score and processing.
Open the NutriOptio web appThese are the values the NutriOptio app gave for a typical pounded yam in October 2026. They are AI estimates and can change as the app is updated; search the dish in the app for its current estimate. Calories and nutrients are NutriOptio's AI estimate for a typical recipe and portion. The glycemic index is NutriOptio's reference value for this dish, estimated from its carbohydrate ingredients; glycemic load is computed from it and the serving's carbohydrate. Home and restaurant versions vary, sometimes a lot. General information, not medical advice.
