Yam nutrition: calories, carbs, GI, protein, fiber, fats
Yam, cooked, boiled, drained, or baked, without salt
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Yam
Glycemic index ⓘ
Source: Check out our full article on Yam glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944White yam 62 here https://www.researchgate.net/publication/8525367
Check out our Glycemic index chart page for the full list.
|
51 (low) |
Insulin index ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957607/ | 64 |
Calories ⓘ Calories per 100-gram serving | 116 |
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 23.58 grams |
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | -12.2 (alkaline) |
Oxalates ⓘ https://www.sciencedirect.com/science/article/pii/S0085253815469157 | 29mg |
Potassium ⓘHigher in Potassium content than 91% of foods
Fiber ⓘHigher in Fiber content than 78% of foods
Vitamin C ⓘHigher in Vitamin C content than 77% of foods
Carbs ⓘHigher in Carbs content than 72% of foods
Net carbs ⓘHigher in Net carbs content than 71% of foods
Yam calories (kcal)
Serving Size | Calories | Weight |
---|---|---|
Calories in 100 grams | 116 | |
Calories in 1 cup, cubes | 158 | 136 g |
Calories in 0.5 cup, cubes | 79 | 68 g |
Yam Glycemic index (GI)
Source:
Check out our full article on Yam glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944White yam 62 here https://www.researchgate.net/publication/8525367
Check out our Glycemic index chart page for the full list.
Mineral coverage chart
Calcium:
14 mg of 1,000 mg
1%
Iron:
0.52 mg of 8 mg
7%
Magnesium:
18 mg of 420 mg
4%
Phosphorus:
49 mg of 700 mg
7%
Potassium:
670 mg of 3,400 mg
20%
Sodium:
8 mg of 2,300 mg
0%
Zinc:
0.2 mg of 11 mg
2%
Copper:
0.152 mg of 1 mg
17%
Manganese:
0.371 mg of 2 mg
16%
Selenium:
0.7 µg of 55 µg
1%
Choline:
16.2 mg of 550 mg
3%
Mineral chart - relative view
Potassium
670 mg
TOP 9%
Copper
0.152 mg
TOP 37%
Manganese
0.371 mg
TOP 42%
Calcium
14 mg
TOP 66%
Magnesium
18 mg
TOP 66%
Iron
0.52 mg
TOP 76%
Phosphorus
49 mg
TOP 78%
Choline
16.2 mg
TOP 78%
Zinc
0.2 mg
TOP 85%
Selenium
0.7 µg
TOP 86%
Sodium
8 mg
TOP 87%
Vitamin coverage chart
Vitamin A:
122 IU of 5,000 IU
2%
Vitamin E :
0.34 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
12.1 mg of 90 mg
13%
Vitamin B1:
0.095 mg of 1 mg
8%
Vitamin B2:
0.028 mg of 1 mg
2%
Vitamin B3:
0.552 mg of 16 mg
3%
Vitamin B5:
0.311 mg of 5 mg
6%
Vitamin B6:
0.228 mg of 1 mg
18%
Folate:
16 µg of 400 µg
4%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
2.3 µg of 120 µg
2%
Vitamin chart - relative view
Vitamin C
12.1 mg
TOP 23%
Vitamin A
122 IU
TOP 40%
Vitamin B6
0.228 mg
TOP 46%
Vitamin B1
0.095 mg
TOP 50%
Folate
16 µg
TOP 52%
Vitamin K
2.3 µg
TOP 64%
Vitamin E
0.34 mg
TOP 64%
Vitamin B5
0.311 mg
TOP 73%
Vitamin B3
0.552 mg
TOP 77%
Vitamin B2
0.028 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.49 g of 50 g
3%
Fats:
Daily Value: 0%
0.14 g of 65 g
0%
Carbs:
Daily Value: 9%
27.48 g of 300 g
9%
Water:
Daily Value: 4%
70.13 g of 2,000 g
4%
Other:
0.76 g
Protein quality breakdown
Tryptophan:
12 mg of 280 mg
4%
Threonine:
52 mg of 1,050 mg
5%
Isoleucine:
50 mg of 1,400 mg
4%
Leucine:
94 mg of 2,730 mg
3%
Lysine:
58 mg of 2,100 mg
3%
Methionine:
20 mg of 1,050 mg
2%
Phenylalanine:
69 mg of 1,750 mg
4%
Valine:
60 mg of 1,820 mg
3%
Histidine:
33 mg of 700 mg
5%
Fat type information
Saturated Fat:
0.029 g
Monounsaturated Fat:
0.005 g
Polyunsaturated fat:
0.06 g
Fiber content ratio for Yam
Sugar:
0.49 g
Fiber:
3.9 g
Other:
23.09 g
All nutrients for Yam per 100g
Nutrient | Value | DV% | In TOP % of foods | Comparison |
Calories | 116kcal | 6% | 69% | 2.5 times more than Orange |
Protein | 1.49g | 4% | 81% | 1.9 times less than Broccoli |
Fats | 0.14g | 0% | 90% | 237.9 times less than Cheddar Cheese |
Vitamin C | 12.1mg | 13% | 23% | 4.4 times less than Lemon |
Net carbs | 23.58g | N/A | 29% | 2.3 times less than Chocolate |
Carbs | 27.48g | 9% | 28% | Equal to Rice |
Cholesterol | 0mg | 0% | 100% | N/A |
Vitamin D | 0µg | 0% | 100% | N/A |
Iron | 0.52mg | 7% | 76% | 5 times less than Beef |
Calcium | 14mg | 1% | 66% | 8.9 times less than Milk |
Potassium | 670mg | 20% | 9% | 4.6 times more than Cucumber |
Magnesium | 18mg | 4% | 66% | 7.8 times less than Almond |
Sugar | 0.49g | N/A | 71% | 18.3 times less than Coca-Cola |
Fiber | 3.9g | 16% | 22% | 1.6 times more than Orange |
Copper | 0.15mg | 17% | 37% | 1.1 times more than Shiitake |
Zinc | 0.2mg | 2% | 85% | 31.6 times less than Beef |
Phosphorus | 49mg | 7% | 78% | 3.7 times less than Chicken meat |
Sodium | 8mg | 0% | 87% | 61.3 times less than White Bread |
Vitamin A | 122IU | 2% | 40% | 136.9 times less than Carrot |
Vitamin A RAE | 6µg | 1% | 56% | |
Vitamin E | 0.34mg | 2% | 64% | 4.3 times less than Kiwifruit |
Selenium | 0.7µg | 1% | 86% | |
Manganese | 0.37mg | 16% | 42% | |
Vitamin B1 | 0.1mg | 8% | 50% | 2.8 times less than Pea raw |
Vitamin B2 | 0.03mg | 2% | 88% | 4.6 times less than Avocado |
Vitamin B3 | 0.55mg | 3% | 77% | 17.3 times less than Turkey meat |
Vitamin B5 | 0.31mg | 6% | 73% | 3.6 times less than Sunflower seed |
Vitamin B6 | 0.23mg | 18% | 46% | 1.9 times more than Oat |
Vitamin B12 | 0µg | 0% | 100% | N/A |
Vitamin K | 2.3µg | 2% | 64% | 44.2 times less than Broccoli |
Folate | 16µg | 4% | 52% | 3.8 times less than Brussels sprout |
Trans Fat | 0g | N/A | 100% | N/A |
Saturated Fat | 0.03g | 0% | 89% | 203.3 times less than Beef |
Monounsaturated Fat | 0.01g | N/A | 94% | 1959.8 times less than Avocado |
Polyunsaturated fat | 0.06g | N/A | 89% | 786.2 times less than Walnut |
Tryptophan | 0.01mg | 0% | 95% | 25.4 times less than Chicken meat |
Threonine | 0.05mg | 0% | 93% | 13.8 times less than Beef |
Isoleucine | 0.05mg | 0% | 94% | 18.3 times less than Salmon raw |
Leucine | 0.09mg | 0% | 93% | 25.9 times less than Tuna Bluefin |
Lysine | 0.06mg | 0% | 94% | 7.8 times less than Tofu |
Methionine | 0.02mg | 0% | 93% | 4.8 times less than Quinoa |
Phenylalanine | 0.07mg | 0% | 92% | 9.7 times less than Egg |
Valine | 0.06mg | 0% | 94% | 33.8 times less than Soybean raw |
Histidine | 0.03mg | 0% | 93% | 22.7 times less than Turkey meat |
Omega-3 - EPA | 0g | N/A | 100% | N/A |
Omega-3 - DHA | 0g | N/A | 100% | N/A |
Omega-3 - DPA | 0g | N/A | 100% | N/A |
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 8mg
9%
Total Carbohydrate
27g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
1g
Vitamin D
0mcg
0%
Calcium
14mg
1%
Iron
1mg
13%
Potassium
670mg
20%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Yam nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.