Afro🍠 Pounded Yam Calories & Nutrition Facts
Pounded yam is a smooth, elastic swallow made by pounding boiled yam. It's the traditional partner to egusi, ogbono, and vegetable soups in Nigerian cuisine.
Nutrition facts per serving
| Nutrient | Amount (1 medium wrap / ~200 g) |
|---|---|
| Calories | ~400 kcal (range 350–600) |
| Protein | 3 g |
| Carbohydrates | 94 g |
| Fat | 0 g |
| Fibre | 3 g |
Values are estimates for a typical home-style preparation. Restaurant and party versions often run higher.
What changes the calorie count
- Roughly 200 kcal per 100 g — denser than fufu or eba
- Three wraps can reach ~600 kcal before any soup
- Practically fat-free on its own; the soup adds the fat
- Instant poundo yam flour versions are nutritionally similar
Tracking Pounded Yam calories the hard way?
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Download AfroCal FreeFrequently asked questions
Is pounded yam healthier than fufu?
They're similar: both are high-carb, low-fat swallows. Pounded yam is slightly more calorie-dense per gram, but yam brings more potassium and vitamin C than cassava fufu. Portion size matters more than the choice between them.
How many calories in pounded yam and egusi?
A medium wrap of pounded yam with a bowl of egusi soup typically totals 700–900 kcal — a substantial meal best balanced with lighter meals across the day.