Roots and tubers · IFCT 2017
Yam (suran): nutrition per 100 g
Per 100 g, raw elephant foot yam gives 84 kcal, 17.5 g carbohydrate, 2.6 g protein, 4.2 g dietary fibre, 47 mg calcium and 501 mg potassium, according to IFCT 2017. It ranks 1st of 10 roots and tubers for calcium and 2nd for protein and iron. Suran is a starchy vegetable with more fibre and minerals than potato, as long as it is cooked right.
About yam (suran)
Elephant foot yam is a huge, rough, brown corm that can weigh several kilograms, sold cut into pieces in Indian markets. It is suran in Gujarati, Marathi and Odia, zimikand in Hindi and Punjabi, ol in Bengali, chena in Malayalam, karunai kizhangu in Tamil, kandha dumpa in Telugu and suvarna gadda in Kannada. Kerala, Andhra Pradesh, Bengal, Bihar and Gujarat grow the most, and it is harvested after the monsoon.
IFCT 2017 compares three forms. Elephant yam, the reference, is close to the ordinary yam at 83 kcal per 100 g, but carries far more calcium and iron: 47 mg and 1.22 mg against 16 mg and 0.77 mg. Wild yam is richer still, at 103 kcal and 3.1 g protein. Kerala puts chena in avial, erissery and crisp fries; Gujarat adds suran to undhiyu; Bengal cooks ol er dalna; and Bihar eats oal on Diwali night.
What yam (suran) brings to a meal
- 01
Calcium leader among roots
Elephant yam has 47 mg calcium per 100 g, 1st of 10 roots and tubers. The ordinary yam has only 16 mg, so the type matters.
- 02
Protein and iron
At 2.6 g protein and 1.22 mg iron per 100 g, suran ranks 2nd among roots for both. The iron meets about 6 per cent of a man's daily requirement.
- 03
Fibre and potassium
Suran carries 4.2 g dietary fibre and 501 mg potassium per 100 g, 4th among roots for both, with only 1.6 g sugars.
- 04
Vitamin B6 and beta-carotene
100 g gives 0.22 mg vitamin B6, about 9 per cent of a man's and 12 per cent of a woman's requirement, and 176 micrograms of beta-carotene, 3rd of 6 roots with a value.
Yam (suran) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 84 kcal | 4% | 5% |
| Protein | 2.6 g | 5% | 6% |
| Carbohydrate (available) | 17.5 g | ||
| Dietary fibre | 4.2 g | ||
| Free sugars | 1.6 g | ||
| Total fat | 0.1 g | ||
| Water | 74.4 g | ||
| Fats | |||
| Saturated fat | 0.04 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.07 g | ||
| Omega-3 (alpha-linolenic acid) | 16 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 47 mg | 5% | 5% |
| Iron | 1.22 mg | 6% | 4% |
| Zinc | 0.26 mg | 2% | 2% |
| Magnesium | 34 mg | 8% | 9% |
| Phosphorus | 43 mg | ||
| Potassium | 501 mg | ||
| Sodium | 14 mg | ||
| Copper | 0.17 mg | ||
| Selenium | 0.6 µg | ||
| Vitamins | |||
| Vitamin C | 15.2 mg | 19% | 23% |
| Beta-carotene | 176 µg | ||
| Thiamine (B1) | 0.04 mg | 2% | 2% |
| Riboflavin (B2) | 0.05 mg | 2% | 2% |
| Niacin (B3) | 0.61 mg | 3% | 4% |
| Vitamin B6 | 0.22 mg | 9% | 12% |
| Folate (B9) | 21 µg | 7% | 10% |
| Vitamin E (alpha-tocopherol) | 0.06 mg | ||
| Vitamin K1 | 4.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Yam (suran): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/roots-and-tubers/yam-suran/
Where yam (suran) sits among Indian foods
Ranked per 100 g against the other 9 roots and tubers and every food in the tables.
| Nutrient | Per 100 g | In roots and tubers | Among all foods |
|---|---|---|---|
| Protein | 2.6 g | 2nd of 10 | 154th of 243 |
| Iron | 1.22 mg | 2nd of 10 | 124th of 242 |
| Calcium | 47 mg | 1st of 10 | 99th of 242 |
| Magnesium | 34 mg | 3rd of 10 | 126th of 242 |
| Beta-carotene | 176 µg | 3rd of 6 | 48th of 160 |
| Riboflavin (B2) | 0.05 mg | 2nd of 10 | 147th of 241 |
Every form of yam (suran) in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Yam, elephant (shown above) | 84 kcal | 2.6 g | 4.2 g | 1.22 mg | 47 mg |
| Ordinary | 83 kcal | 2.2 g | 4.1 g | 0.77 mg | 16 mg |
| Wild | 103 kcal | 3.1 g | 4.6 g | 1.04 mg | 44 mg |
How yam (suran) is eaten
- Chena erissery and avial in Kerala, yam cubes cooked with coconut, pepper and curry leaves.
- Suran fry: slices marinated with turmeric, chilli and kokum or tamarind, then shallow-fried, a Konkan favourite.
- Undhiyu, where suran slow-cooks with beans, sweet potato and fenugreek muthia in Gujarat.
- Ol er dalna or ol bhate, Bengali yam curry and mash with mustard oil.
- Oal ki sabzi or chokha, cooked with mustard and lemon in Bihar for Diwali.
Before you plan around it
Suran contains calcium oxalate crystals that make the hands itch while cutting and the throat scratch if it is undercooked. Oil your hands or wear gloves, and always cook it with a souring agent such as tamarind, kokum, lemon or curd, which is why every traditional recipe includes one. Wild yam is the most irritating. People prone to oxalate kidney stones should ask their doctor about portions. With 501 mg potassium per 100 g, kidney patients on a potassium limit should limit it.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about yam (suran)
Why does suran cause itching?
Suran contains needle-like calcium oxalate crystals that irritate the skin, mouth and throat. Oiling the hands, boiling it well and cooking it with tamarind, kokum, lemon or curd reduces the itch. Undercooked yam is the usual culprit.
Is suran better than potato?
In several ways. Per 100 g, elephant yam has more protein, 2.6 g, more fibre, 4.2 g, and more calcium and iron than potato, with similar energy at 84 kcal. Both are starchy; suran simply brings more along with the starch.
Can people with diabetes eat suran?
In moderate portions. Suran has 17.5 g carbohydrate per 100 g, mostly starch, with 4.2 g fibre. Cooked in a curry or stir-fry alongside dal, it fits better than as deep-fried chips. Plan portions with your doctor or dietitian.
What is suran called in other languages?
IFCT 2017 records zimikandha in Hindi, ol in Bengali, ol kachu in Assamese, chena in Malayalam, karunai kizhangu in Tamil, kandha dumpa in Telugu and suvarna gadda in Kannada. In English it is elephant foot yam.
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Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
All roots and tubers
10 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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