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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

Yam
Glycemic index ⓘ Source:
Check out our full article on Yam glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check out our Glycemic index chart page for the full list.
 		51 (low)
Glycemic load 16 (medium)
Insulin index  ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957607/ 64
Calories  ⓘ Calories for selected serving 116 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 24 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup, cubes (136 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 29 mg
TOP 9% Potassium ⓘHigher in Potassium content than 91% of foods
TOP 22% Fiber ⓘHigher in Fiber content than 78% of foods
TOP 23% Vitamin C ⓘHigher in Vitamin C content than 77% of foods
TOP 28% Carbs ⓘHigher in Carbs content than 72% of foods
TOP 29% 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/S0002916522004944
Check out our Glycemic index chart page for the full list.
51

Yam Glycemic load (GL)

16

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 4.2% 20% 13% 21% 59% 1% 5.5% 51% 48% 3.8%
Calcium: 42mg of 1,000mg 4.2%
Iron: 1.6mg of 8mg 20%
Magnesium: 54mg of 420mg 13%
Phosphorus: 147mg of 700mg 21%
Potassium: 2010mg of 3,400mg 59%
Sodium: 24mg of 2,300mg 1%
Zinc: 0.6mg of 11mg 5.5%
Copper: 0.46mg of 1mg 51%
Manganese: 1.1mg of 2mg 48%
Selenium: 2.1µg of 55µg 3.8%
More about mineral coverage chart

Mineral chart - relative view

Potassium
670 mg
TOP 9%
Copper
0.15 mg
TOP 37%
Manganese
0.37 mg
TOP 42%
Calcium
14 mg
TOP 66%
Magnesium
18 mg
TOP 66%
Iron
0.52 mg
TOP 76%
Phosphorus
49 mg
TOP 78%
Zinc
0.2 mg
TOP 85%
Selenium
0.7 µg
TOP 86%
Sodium
8 mg
TOP 87%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 7.3% 6.8% 0% 40% 24% 6.5% 10% 19% 53% 12% 0% 8.8% 5.8%
Vitamin A: 366IU of 5,000IU 7.3%
Vitamin E : 1mg of 15mg 6.8%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 36mg of 90mg 40%
Vitamin B1: 0.29mg of 1mg 24%
Vitamin B2: 0.08mg of 1mg 6.5%
Vitamin B3: 1.7mg of 16mg 10%
Vitamin B5: 0.93mg of 5mg 19%
Vitamin B6: 0.68mg of 1mg 53%
Folate: 48µg of 400µg 12%
Vitamin B12: 0µg of 2µg 0%
Choline: 49mg of 550mg 8.8%
Vitamin K: 6.9µg of 120µg 5.8%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin C
12 mg
TOP 23%
Vitamin A
122 IU
TOP 40%
Vitamin B6
0.23 mg
TOP 46%
Vitamin B1
0.1 mg
TOP 50%
Folate
16 µg
TOP 52%
Vitamin K
2.3 µg
TOP 64%
Vitamin E
0.34 mg
TOP 64%
Vitamin B5
0.31 mg
TOP 73%
Vitamin B3
0.55 mg
TOP 77%
Choline
16 mg
TOP 78%
Vitamin B2
0.03 mg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
More about vitamin chart - relative view

Macronutrients chart

2% 27% 69%
Protein:
Daily Value: 3%
1.5 g of 50 g
1.5 g (3% of DV )
Fats:
Daily Value: 0%
0.1 g of 65 g
0.1 g (0% of DV )
Carbs:
Daily Value: 9%
27.5 g of 300 g
27.5 g (9% of DV )
Water:
Daily Value: 4%
70.1 g of 2,000 g
70.1 g (4% of DV )
Other:
0.8 g
0.8 g
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 13% 15% 11% 10% 8.3% 5.7% 12% 9.9% 14%
Tryptophan: 36mg of 280mg 13%
Threonine: 156mg of 1,050mg 15%
Isoleucine: 150mg of 1,400mg 11%
Leucine: 282mg of 2,730mg 10%
Lysine: 174mg of 2,100mg 8.3%
Methionine: 60mg of 1,050mg 5.7%
Phenylalanine: 207mg of 1,750mg 12%
Valine: 180mg of 1,820mg 9.9%
Histidine: 99mg of 700mg 14%
More about aminoacid coverage chart

Fat type information

31% 5% 64%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.06 g
More about fat type chart

Fiber content ratio for Yam

2% 14% 84%
Sugar: 0.49 g
Fiber: 3.9 g
Other: 23 g

All nutrients for Yam per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 116kcal 6% 69% 2.5 times more than OrangeOrange
Protein 1.5g 4% 81% 1.9 times less than BroccoliBroccoli
Fats 0.14g 0% 90% 237.9 times less than CheeseCheese
Vitamin C 12mg 13% 23% 4.4 times less than LemonLemon
Net carbs 24g N/A 29% 2.3 times less than ChocolateChocolate
Carbs 27g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
Calcium 14mg 1% 66% 8.9 times less than MilkMilk
Potassium 670mg 20% 9% 4.6 times more than CucumberCucumber
Iron 0.52mg 7% 76% 5 times less than Beef broiledBeef broiled
Sugar 0.49g N/A 71% 18.3 times less than Coca-ColaCoca-Cola
Fiber 3.9g 16% 22% 1.6 times more than OrangeOrange
Copper 0.15mg 17% 37% 1.1 times more than ShiitakeShiitake
Zinc 0.2mg 2% 85% 31.6 times less than Beef broiledBeef broiled
Phosphorus 49mg 7% 78% 3.7 times less than Chicken meatChicken meat
Sodium 8mg 0% 87% 61.3 times less than White BreadWhite Bread
Vitamin A 122IU 2% 40% 136.9 times less than CarrotCarrot
Vitamin A RAE 6µg 1% 56%
Vitamin E 0.34mg 2% 64% 4.3 times less than KiwifruitKiwifruit
Manganese 0.37mg 16% 42%
Selenium 0.7µg 1% 86%
Vitamin B1 0.1mg 8% 50% 2.8 times less than Pea rawPea raw
Vitamin B2 0.03mg 2% 88% 4.6 times less than AvocadoAvocado
Vitamin B3 0.55mg 3% 77% 17.3 times less than Turkey meatTurkey meat
Vitamin B5 0.31mg 6% 73% 3.6 times less than Sunflower seedSunflower seed
Vitamin B6 0.23mg 18% 46% 1.9 times more than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 2.3µg 2% 64% 44.2 times less than BroccoliBroccoli
Folate 16µg 4% 52% 3.8 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Choline 16mg 3% 78%
Saturated Fat 0.03g 0% 89% 203.3 times less than Beef broiledBeef broiled
Monounsaturated Fat 0.01g N/A 94% 1959.8 times less than AvocadoAvocado
Polyunsaturated fat 0.06g N/A 89% 786.2 times less than WalnutWalnut
Tryptophan 0.01mg 0% 95% 25.4 times less than Chicken meatChicken meat
Threonine 0.05mg 0% 93% 13.8 times less than Beef broiledBeef broiled
Isoleucine 0.05mg 0% 94% 18.3 times less than Salmon rawSalmon raw
Leucine 0.09mg 0% 93% 25.9 times less than Tuna BluefinTuna Bluefin
Lysine 0.06mg 0% 94% 7.8 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.8 times less than QuinoaQuinoa
Phenylalanine 0.07mg 0% 92% 9.7 times less than EggEgg
Valine 0.06mg 0% 94% 33.8 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 93% 22.7 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
0.22%
Total Fat 0.14g
0.13%
Saturated Fat 0.03g
0
Trans Fat 0g
0
Cholesterol 0mg
0.35%
Sodium 8mg
9.2%
Total Carbohydrate 27g
16%
Dietary Fiber 3.9g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.5g
Vitamin D 0mcg 0

Calcium 14mg 1.4%

Iron 0.52mg 6.5%

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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Yam nutrition infographic

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.