Yam nutrition, glycemic index, calories, net carbs & more
Yam, raw
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Yam
Glycemic index ⓘ
Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
White yam 62 here https://www.researchgate.net/publication/8525367
Check out our Glycemic index chart page for the full list.
51 (low)
Glycemic load
18 (medium)
Insulin index ⓘ
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957607/
64
Calories
118
Net Carbs ⓘ
Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
23.78 grams
Serving Size ⓘ
Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, cubes (150 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.
-15.1 (alkaline)
Potassium
Vitamin C
Fiber
Carbs
Net carbs
Explanation: The given food contains more Potassium than 92% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Fiber, Carbs, and Net carbs.
Yam Glycemic index (GI)
Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
White yam 62 here https://www.researchgate.net/publication/8525367
Check out our Glycemic index chart page for the full list.
Yam Glycemic load (GL)
Mineral coverage chart
Calcium:
17 mg of 1,000 mg
2%
Iron:
0.54 mg of 8 mg
7%
Magnesium:
21 mg of 420 mg
5%
Phosphorus:
55 mg of 700 mg
8%
Potassium:
816 mg of 3,400 mg
24%
Sodium:
9 mg of 2,300 mg
0%
Zinc:
0.24 mg of 11 mg
2%
Copper:
0.178 mg of 1 mg
20%
Manganese:
0.397 mg of 2 mg
17%
Selenium:
0.7 µg of 55 µg
1%
Choline:
16.5 mg of 550 mg
3%
Mineral chart - relative view
Potassium
816 mg
TOP 8%
Copper
0.178 mg
TOP 34%
Manganese
0.397 mg
TOP 41%
Magnesium
21 mg
TOP 57%
Calcium
17 mg
TOP 59%
Iron
0.54 mg
TOP 76%
Phosphorus
55 mg
TOP 76%
Choline
16.5 mg
TOP 78%
Zinc
0.24 mg
TOP 82%
Selenium
0.7 µg
TOP 86%
Sodium
9 mg
TOP 86%
Vitamin coverage chart
Vitamin A:
138 IU of 5,000 IU
3%
Vitamin E :
0.35 mg of 15 mg
2%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
17.1 mg of 90 mg
19%
Vitamin B1:
0.112 mg of 1 mg
9%
Vitamin B2:
0.032 mg of 1 mg
2%
Vitamin B3:
0.552 mg of 16 mg
3%
Vitamin B5:
0.314 mg of 5 mg
6%
Vitamin B6:
0.293 mg of 1 mg
23%
Folate:
23 µg of 400 µg
6%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
2.3 µg of 120 µg
2%
Vitamin chart - relative view
Vitamin C
17.1 mg
TOP 20%
Vitamin A
138 IU
TOP 39%
Vitamin B6
0.293 mg
TOP 41%
Vitamin B1
0.112 mg
TOP 45%
Folate
23 µg
TOP 46%
Vitamin K
2.3 µg
TOP 64%
Vitamin E
0.35 mg
TOP 64%
Vitamin B5
0.314 mg
TOP 72%
Vitamin B3
0.552 mg
TOP 77%
Vitamin B2
0.032 mg
TOP 86%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 3%
1.53 g of 50 g
3%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 9%
27.88 g of 300 g
9%
Water:
Daily Value: 3%
69.6 g of 2,000 g
3%
Other:
0.82 g
Protein quality breakdown
Tryptophan:
12 mg of 280 mg
4%
Threonine:
54 mg of 1,050 mg
5%
Isoleucine:
52 mg of 1,400 mg
4%
Leucine:
96 mg of 2,730 mg
4%
Lysine:
59 mg of 2,100 mg
3%
Methionine:
21 mg of 1,050 mg
2%
Phenylalanine:
71 mg of 1,750 mg
4%
Valine:
62 mg of 1,820 mg
3%
Histidine:
34 mg of 700 mg
5%
Fat type information
Saturated Fat:
0.037 g
Monounsaturated Fat:
0.006 g
Polyunsaturated fat:
0.076 g
Fiber content ratio for Yam
Sugar:
0.5 g
Fiber:
4.1 g
Other:
23.28 g
All nutrients for Yam per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 118kcal | 6% | 69% |
2.5 times more than Orange
|
| Protein | 1.53g | 4% | 81% |
1.8 times less than Broccoli
|
| Fats | 0.17g | 0% | 89% |
195.9 times less than Cheese
|
| Vitamin C | 17.1mg | 19% | 20% |
3.1 times less than Lemon
|
| Net carbs | 23.78g | N/A | 29% |
2.3 times less than Chocolate
|
| Carbs | 27.88g | 9% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.54mg | 7% | 76% |
4.8 times less than Beef
|
| Calcium | 17mg | 2% | 59% |
7.4 times less than Milk
|
| Potassium | 816mg | 24% | 8% |
5.6 times more than Cucumber
|
| Magnesium | 21mg | 5% | 57% |
6.7 times less than Almond
|
| Sugar | 0.5g | N/A | 71% |
17.9 times less than Coca-Cola
|
| Fiber | 4.1g | 16% | 21% |
1.7 times more than Orange
|
| Copper | 0.18mg | 20% | 34% |
1.3 times more than Shiitake
|
| Zinc | 0.24mg | 2% | 82% |
26.3 times less than Beef
|
| Phosphorus | 55mg | 8% | 76% |
3.3 times less than Chicken meat
|
| Sodium | 9mg | 0% | 86% |
54.4 times less than White Bread
|
| Vitamin A | 138IU | 3% | 39% |
121.1 times less than Carrot
|
| Vitamin A RAE | 7µg | 1% | 54% | |
| Vitamin E | 0.35mg | 2% | 64% |
4.2 times less than Kiwifruit
|
| Vitamin B1 | 0.11mg | 9% | 45% |
2.4 times less than Pea
|
| Vitamin B2 | 0.03mg | 2% | 86% |
4.1 times less than Avocado
|
| Vitamin B3 | 0.55mg | 3% | 77% |
17.3 times less than Turkey meat
|
| Vitamin B5 | 0.31mg | 6% | 72% |
3.6 times less than Sunflower seed
|
| Vitamin B6 | 0.29mg | 23% | 41% |
2.5 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 2.3µg | 2% | 64% |
44.2 times less than Broccoli
|
| Folate | 23µg | 6% | 46% |
2.7 times less than Brussels sprout
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Saturated Fat | 0.04g | 0% | 88% |
159.3 times less than Beef
|
| Monounsaturated Fat | 0.01g | N/A | 94% |
1633.2 times less than Avocado
|
| Polyunsaturated fat | 0.08g | N/A | 87% |
620.7 times less than Walnut
|
| Tryptophan | 0.01mg | 0% | 95% |
25.4 times less than Chicken meat
|
| Threonine | 0.05mg | 0% | 93% |
13.3 times less than Beef
|
| Isoleucine | 0.05mg | 0% | 94% |
17.6 times less than Salmon
|
| Leucine | 0.1mg | 0% | 93% |
25.3 times less than Tuna
|
| Lysine | 0.06mg | 0% | 94% |
7.7 times less than Tofu
|
| Methionine | 0.02mg | 0% | 93% |
4.6 times less than Quinoa
|
| Phenylalanine | 0.07mg | 0% | 92% |
9.4 times less than Egg
|
| Valine | 0.06mg | 0% | 94% |
32.7 times less than Soybean raw
|
| Histidine | 0.03mg | 0% | 93% |
22 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 118
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 9mg
9%
Total Carbohydrate
28g
16%
Dietary Fiber
4g
Total Sugars g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0%
Calcium
17mg
2%
Iron
1mg
13%
Potassium
816mg
24%
*
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
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.