Iyan: Health benefits of pounded yam (with egusi soup, vegetable soup, Nsala, efo, eforiro), Which soup is best for pounded yam?, Calories in pounded yam.

Which soup is best for pounded yam (iyan)?

Well, in this page I am going to list out the soups best for pounded yam and the health benefits of pounded yam with whatever soup you find suitable.

Before I continue, please know that Iyan is the Yoruba name for pounded yam.

Soups that go well with pounded yam

1. Egusi
2. Vegetable soup
3. Efo
4. Eforiro
5.Ogbono soup
6. Banga soup
7. Groundnut soup
8. Afang soup
9. Black soup
10.Okra soup
11. Stew*
12. Corn soup (Ukpoka)
13. Ofe nsala
14. More soups not listed here.

Stew* = some people love their pounded yam with tomato stew. Iyan is however believed to go best egusi.

When I asked a question about the best soup for pounded yam on Twitter recently, this was a reply I got……..

“This question is a defamatory blow to the impeccable reputation “EGWUSI SOUP” has in parties and family gatherings. A reputation of integrity and talk of legend with pando, please don’t do this to our most esteemed Egwusi, no be question Na.” (Nrs Bayem Victor)

Calories in pounded yam

100g = 120 calories
1 Cup instant pounded yam = 950 calories
1 Medium 12-inch tuber of yam = 530 calories
A wrap of pounded yam and egusi soup contains 750 calories
100g of pounded yam flour contains 400 calories.
Note: very high in calories

Pounded yam nutritional information

According to fitnesspal, the nutritional value of pounded yam are:

Carbs 103g
Dietary Fiber 4g
Sugar 1g
Fat 6g
Saturated 1g
Polyunsaturated 0g
Monounsaturated 0g
Trans 6g
Protein 4g
Sodium 50mg
Potassium 0mg
Cholesterol 0mg
Vitamin A 0%
Vitamin C 2%
Calcium 4%
Iron 0%
Nutrients: carbohydrate, fiber, copper, manganese

Pounded yam can be made/prepared from:

💠Yam flour
💠Pounded yam from mortar and pestle (Nigerians have emotional attachment to this one)
💠Pounding machine


1. A Good Source of Energy
2. A Good Source of Vitamin
3. Help To Build Up Body Minerals
4. Very Good for Pregnant Women
5. Helps to Lower Blood Pressure
6. Helps to Reduce Menstrual Pain for women
7. Rich in Carbohydrate
8. Source of Brain Functioning
9. Rich in Antioxidants
10. Balance the Digestive System and Bowel Movement
11. Helps in Skin Diseases and Respiratory Problems
12. Very Good Source of Vitamin B6
13. A Good Supplement for menopause
14. Pounded yam can help in Weight Loss
15. Contain zero cholesterol

That’s the awesome health amazing Winking face benefits of yam,we know we can eat yam in many ways,don’t forget most especially pounded yam.

Health benefits of pounded yam
Pounded yam and a variety of soups… Choose one

In summary:

Just like Nigerian Jollof Rice, Nigerians are emotionally attached to pounded yam and egusi soup especially the pounded yam pounded with mortar and pestle!


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