What Is Elephant Foot Yam?
Elephant foot yam (scientific name: Amorphophallus paeoniifolius) is a starchy tuber crop widely cultivated and consumed in tropical regions of Asia, including India, Bangladesh, and the Philippines. Also known by its regional names, such as suran or jimikand, this large, irregular-shaped vegetable is a staple in many cuisines. The tuber is rich in carbohydrates and dietary fiber, and its nutrient profile can vary based on the cultivar and growing conditions.
Nutritional Profile of Elephant Foot Yam
While elephant foot yam is primarily valued for its carbohydrate content, its overall nutritional profile contributes to its health benefits. Aside from protein, it contains a good amount of dietary fiber, vitamins, and minerals. Some sources also note the presence of beneficial compounds like flavonoids, alkaloids, and phenols. The mineral content includes potassium, magnesium, and calcium, while vitamins like B6 and C are also present.
Quantifying the Protein in Elephant Foot Yam
The protein content in elephant foot yam is not its main selling point, but it still contributes to its overall nutritional value. Different studies and sources provide slightly varying figures, which is common for natural produce, but they all converge on the fact that it is a low-protein food compared to sources like legumes or meat.
Protein per 100g
- Raw Tuber: A standard 100-gram serving of the raw elephant foot yam tuber typically offers about 1.5 grams of protein. Some studies have shown ranges for different cultivars, from as low as 0.84% to as high as 2.6% in the raw tuber.
- Processed Products: The protein content can change based on how the yam is processed. For instance, elephant foot yam flour has been reported to contain higher protein percentages due to the removal of moisture, with some studies showing crude protein content around 7.14% and even up to 12.43% per 100g of powder. However, this is in a concentrated, dehydrated form.
Elephant Foot Yam vs. Common Carbohydrate Sources
To put its protein content into perspective, it's helpful to compare elephant foot yam with other common starchy vegetables.
| Food (per 100g) | Protein (approx. g) | Primary Macronutrient | Other Notable Nutrients |
|---|---|---|---|
| Elephant Foot Yam (cooked) | 1.5 g | Carbohydrates | Dietary fiber, potassium, manganese |
| Potato (baked) | 2 g | Carbohydrates | Potassium, vitamin C, vitamin B6 |
| Sweet Potato (baked) | 2 g | Carbohydrates | Vitamin A, vitamin C, fiber |
| Cassava | 1.4 g | Carbohydrates | Vitamin C, carbohydrates |
| Brown Rice | 7.5 g | Carbohydrates | Manganese, selenium, fiber |
As the table demonstrates, elephant foot yam is comparable to other tubers like potatoes and sweet potatoes in its protein levels. None of these are high-protein foods, but they offer other important nutrients and serve as excellent sources of energy.
Incorporating Elephant Foot Yam into a High-Protein Diet
Even though elephant foot yam is not protein-rich, it can be a valuable component of a healthy, balanced diet. To increase the protein in a meal featuring this tuber, you can pair it with protein-rich ingredients.
Cooking Methods to Boost Protein
- Curries and Stews: Create a flavorful curry with elephant foot yam chunks and add protein sources like legumes (lentils, chickpeas) or poultry. The yam will absorb the flavors of the spices while the other ingredients provide the protein. The high fiber of the yam also complements the protein for a filling meal.
- Yam Patties: Mashed elephant foot yam can be mixed with defatted soy flour, groundnut paste, or other legumes to create high-protein, plant-based patties. These can be fried or baked and served as a snack or a main course.
- Salads: Incorporate cooked and cubed elephant foot yam into a nutritious salad. Combine it with protein sources like grilled chicken, hard-boiled eggs, or a mix of beans and peas for a complete and satisfying meal.
- With Lentil Flour: Some recipes, such as certain types of papad, combine elephant foot yam flour with legume flours like black gram flour to create a high-protein snack.
Conclusion
In conclusion, elephant foot yam is a nutritious tuber, but it is not a significant source of protein. With approximately 1.5 to 2 grams of protein per 100 grams, it serves primarily as a source of energy from carbohydrates and provides a generous amount of dietary fiber, minerals, and vitamins. For those seeking to boost their protein intake, elephant foot yam should be paired with other protein-rich foods, such as lentils, beans, meat, or soy products. Its versatility and mild flavor make it an excellent canvas for creating high-protein, nutritionally complete meals.
Disclaimer: Nutritional information can vary depending on growing conditions and cooking methods. For precise dietary planning, consult a registered dietitian.
