Your Recipe

Yam Smoothie

Ingredient Amount Calories
Bananas 126g 112kcal
Yam, raw 260g 307kcal
Milk 2% fat 244g 122kcal
White sugar 4.6g 18kcal
Yogurt, vanilla, non-fat 735g 573kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 medium yams

3 cups vanilla yogurt

1 cup milk

2 cups ice cubes

1 teaspoon white sugar

1 ripe banana, sliced

Directions
Prick yams with a fork, and place on a plate. Cook in the microwave for 8 to 10 minutes, turning once, until tender. Cool, peel and dice.

Combine the yams, yogurt, milk, ice cubes, sugar and banana in the container of a blender. Blend until smooth.

Nutrition Facts
Portion Size 171 g | ml
Amount Per Portion 141
592
kcal
kilojoules
% Daily Value *
Total Fat 0.7g 1%
Saturated Fat 0.4g 2%
Sodium 61mg 3%
Total Carbohydrate 30g 11%
Dietary Fiber 1.7g 6%
Sugar 9.6g
Protein 4.4g 9%
Vitamin D 0.8mcg 4%
Calcium 151mg 12%
Iron 0.2mg 1%
Potassium 494mg 11%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 67.331 mcg 7%
Thiamin [B1] 0.092 mg 8%
Riboflavin [B2] 0.262 mg 20%
Niacin [B3] 0.411 mg 3%
Pantothenic acid [B5] 0.77 mg 15%
Vitamin B6 0.211 mg 12%
Cobalamin [B12] 0.649 mcg 0%
Floate [B9] 22.256 mcg 0%
Vitamin C 6.989 mg 8%
Vitamin D 0.827 mcg 4%
Vitamin E 0.148 mg 1%
Vitamin K 0.887 mcg 1%
Betaine 0.275 mg 0%
Choline 26.241 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 30.3 g 11%
Sugars 9.6 g 19%
Dietary fiber 1.7 g 6%
Carbohydrate 14.7 g 0%
Net carbs 20.7g
Aminoacids
Nutrient Amount DV
Alanine 0.255 g 0%
Arginine 0.214 g 0%
Aspartic acid 0.515 g 0%
Cysteine 0.055 g 0%
Glutamic acid 1.196 g 0%
Glycine 0.152 g 0%
Histidine 0.166 g 0%
Isoleucine 0.321 g 0%
Leucine 0.594 g 0%
Lysine 0.517 g 0%
Methionine 0.168 g 0%
Phenylalanine 0.33 g 0%
Proline 0.559 g 0%
Serine 0.374 g 0%
Threonine 0.251 g 0%
Tryptophan 0.044 g 0%
Tyrosine 0.294 g 0%
Valine 0.468 g 0%
Minerals
Nutrient Amount DV
Calcium 151.33 mg 12%
Copper 0.08 mg 9%
Fluoride 1.38 mcg 0%
Iron 0.22 mg 1%
Magnesium 29.13 mg 7%
Manganese 0.18 mg 8%
Phosphorus 130.25 mg 10%
Potassium 493.84 mg 11%
Selenium 5.65 mcg 10%
Sodium 60.6 mg 3%
Zinc 1.01 mg 9%
Other
Nutrient Amount DV
Water 134.209 g 0%
Ash 1.549 g 0%