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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)
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
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

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 20% 13% 22% 60% 2% 6% 51% 49% 4% 9%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 7% 0% 41% 24% 7% 11% 19% 53% 12% 0% 6%
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

2% 27% 69%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 13% 15% 11% 11% 9% 6% 12% 10% 15%
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

31% 5% 64%
Saturated Fat: 0.029 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.06 g

Fiber content ratio for Yam

2% 14% 84%
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 OrangeOrange
Protein 1.49g 4% 81% 1.9 times less than BroccoliBroccoli
Fats 0.14g 0% 90% 237.9 times less than Cheddar CheeseCheddar Cheese
Vitamin C 12.1mg 13% 23% 4.4 times less than LemonLemon
Net carbs 23.58g N/A 29% 2.3 times less than ChocolateChocolate
Carbs 27.48g 9% 28% Equal to RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.52mg 7% 76% 5 times less than BeefBeef
Calcium 14mg 1% 66% 8.9 times less than MilkMilk
Potassium 670mg 20% 9% 4.6 times more than CucumberCucumber
Magnesium 18mg 4% 66% 7.8 times less than AlmondAlmond
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 BeefBeef
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
Selenium 0.7µg 1% 86%
Manganese 0.37mg 16% 42%
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
Saturated Fat 0.03g 0% 89% 203.3 times less than BeefBeef
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 BeefBeef
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

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 116
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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

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.