Sale NEW SEASONS YAMS  350 Gram Bag Palmerston North Grown zoom
Price: $4.30 $3.90
Ex Tax: $3.39
Product Code: VYams
Availability: In Stock

Can be steamed or boiled, roasted or added to potato wedges

Baked, Braised, steamed, Microwaved, or stir-fried

Yams are slightly sweet, tangy taste

Once cooked they become sweeter

The natural sweetness of yams is enhanced with ginger, orange or sweet & sour sauces

Yams are eaten cooked & in this form the carotenoids are more available.

Boiling or steaming minimises their oxalate levels.

Yams are wonderful roasted or pan fried & glazed, but try stir-frying thinly sliced yams for a crunchy taste sensation, or try grating them raw to add to salads.

Halved yams tossed with oil & salt & roasted until just tender... still a bit of crunch left... are delicious served with spicy dips

Yams are great baked or microwaved with a little lemon juice, butter & a sprinkling of brown sugar.

Use yams in croquettes or fritters; or try a yam gratin

Yams can be used in roasted vegetable salads or make yam fries/wedges

Yams supply useful amounts of fibre & potassium.

Don't peel yams.

Yams are a great energy source & if you are having trouble seeing in the dark, a single serving contains four times your daily vitamin A requirements. Not as dry as potatoes in texture, they really deliver when roasted.


Yams are full of Vitamin C... 100 grams of yams will give you 60 percent of your recommended daily intake.

Yams help with eye health


Yam Recipes


Nutrition Information
Serving size: 6 Yams - 120g
per serving 
% Daily
intake per
per 100g 
Energy (kJ/Cal) 289/69 3% 241/58  
Protein (g) 1.4 3% 1.1  
Fat, total (g) 0.2 0% 0.2  
 - saturated (g) 0.04 0% 0.2  
Carbohydrate (g) 14.5 5% 12.1  
 - sugars (g) 5.2 6% 4.3  
Dietary fibre (g) 1.3 4% 1.1  
Sodium (mg) 0 0% 0  
Folate (µg) 50 25% 42 A good source of folate
Vitamin B6 (mg) 0.25 16% RDI* 0.21 A source of vitamin B6
Vitamin A Equiv. (µg) 101 13% RDI* 84 A source of vitamin A Equiv.
Potassium (mg) 420   350 Contains potassium
Riboflavin (mg) 0.14 8% RDI* 0.12  
Thiamin (mg) 0.07 7% RDI* 0.06  
Niacin (mg) 0.5 5% RDI* 0.4  
Iron (mg) 0.4 3% RDI* 0.3  
Zinc (mg) 0.3 2% RDI* 0.2  
Vitamin C (mg) 1 2% RDI* 1  
Calcium (mg) 4 1% RDI* 3  
Vitamin E (mg)  0 0% RDI* 0  
Selenium (µg) 0 0% RDI* 0  

Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
*Recommended Dietary Intake (Average Adult)

Source: The Concise New Zealand Food Composition Tables, 12th Edition, Plant & Food Research - 2018



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