Yam nutrition: calories, carbs, GI, protein, fiber, fats
Yam, cooked, boiled, drained, or baked, without salt
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) |
| Glycemic load | 16 (medium) |
| Insulin index ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957607/ | 64 |
| Calories ⓘ Calories for selected serving | 158 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 32 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 | 39 mg |
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.
Yam Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
498IU of 5,000IU
10%
Vitamin E :
1.4mg of 15mg
9.2%
Vitamin D:
0µg of 10µg
0%
Vitamin C:
49mg of 90mg
55%
Vitamin B1:
0.39mg of 1mg
32%
Vitamin B2:
0.11mg of 1mg
8.8%
Vitamin B3:
2.3mg of 16mg
14%
Vitamin B5:
1.3mg of 5mg
25%
Vitamin B6:
0.93mg of 1mg
72%
Folate:
65µg of 400µg
16%
Vitamin B12:
0µg of 2µg
0%
Choline:
66mg of 550mg
12%
Vitamin K:
9.4µg of 120µg
7.8%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 4%
2 g of 50 g
2 g (4% of DV )
Fats:
Daily Value: 0%
0.2 g of 65 g
0.2 g (0% of DV )
Carbs:
Daily Value: 12%
37.4 g of 300 g
37.4 g (12% of DV )
Water:
Daily Value: 5%
95.4 g of 2,000 g
95.4 g (5% of DV )
Other:
1 g
1 g
Protein quality breakdown
Tryptophan:
49mg of 280mg
17%
Threonine:
212mg of 1,050mg
20%
Isoleucine:
204mg of 1,400mg
15%
Leucine:
384mg of 2,730mg
14%
Lysine:
237mg of 2,100mg
11%
Methionine:
82mg of 1,050mg
7.8%
Phenylalanine:
282mg of 1,750mg
16%
Valine:
245mg of 1,820mg
13%
Histidine:
135mg of 700mg
19%
Fat type information
Saturated Fat:
0.04 g
Monounsaturated Fat:
0.01 g
Polyunsaturated fat:
0.08 g
Fiber content ratio for Yam
Sugar:
0.67 g
Fiber:
5.3 g
Other:
31 g
All nutrients for Yam per selected serving size (1 cup, cubes - 136g)
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 158kcal | 8% | 69% |
2.5 times more than Orange
|
| Protein | 2g | 5% | 81% |
1.9 times less than Broccoli
|
| Fats | 0.19g | 0% | 90% |
237.9 times less than Cheese
|
| Vitamin C | 16mg | 18% | 23% |
4.4 times less than Lemon
|
| Net carbs | 32g | N/A | 29% |
2.3 times less than Chocolate
|
| Carbs | 37g | 12% | 28% |
Equal to Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 24mg | 6% | 66% |
7.8 times less than Almond
|
| Calcium | 19mg | 2% | 66% |
8.9 times less than Milk
|
| Potassium | 911mg | 27% | 9% |
4.6 times more than Cucumber
|
| Iron | 0.71mg | 9% | 76% |
5 times less than Beef broiled
|
| Sugar | 0.67g | N/A | 71% |
18.3 times less than Coca-Cola
|
| Fiber | 5.3g | 21% | 22% |
1.6 times more than Orange
|
| Copper | 0.21mg | 23% | 37% |
1.1 times more than Shiitake
|
| Zinc | 0.27mg | 2% | 85% |
31.6 times less than Beef broiled
|
| Phosphorus | 67mg | 10% | 78% |
3.7 times less than Chicken meat
|
| Sodium | 11mg | 0% | 87% |
61.3 times less than White Bread
|
| Vitamin A | 166IU | 3% | 40% |
136.9 times less than Carrot
|
| Vitamin A RAE | 8.2µg | 1% | 56% | |
| Vitamin E | 0.46mg | 3% | 64% |
4.3 times less than Kiwifruit
|
| Selenium | 0.95µg | 2% | 86% | |
| Manganese | 0.5mg | 22% | 42% | |
| Vitamin B1 | 0.13mg | 11% | 50% |
2.8 times less than Pea raw
|
| Vitamin B2 | 0.04mg | 3% | 88% |
4.6 times less than Avocado
|
| Vitamin B3 | 0.75mg | 5% | 77% |
17.3 times less than Turkey meat
|
| Vitamin B5 | 0.42mg | 8% | 73% |
3.6 times less than Sunflower seed
|
| Vitamin B6 | 0.31mg | 24% | 46% |
1.9 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 3.1µg | 3% | 64% |
44.2 times less than Broccoli
|
| Trans Fat | 0g | N/A | 100% |
N/A
|
| Folate | 22µg | 5% | 52% |
3.8 times less than Brussels sprout
|
| Choline | 22mg | 4% | 78% | |
| Saturated Fat | 0.04g | 0% | 89% |
203.3 times less than Beef broiled
|
| Monounsaturated Fat | 0.01g | N/A | 94% |
1959.8 times less than Avocado
|
| Polyunsaturated fat | 0.08g | N/A | 89% |
786.2 times less than Walnut
|
| Tryptophan | 0.02mg | 0% | 95% |
25.4 times less than Chicken meat
|
| Threonine | 0.07mg | 0% | 93% |
13.8 times less than Beef broiled
|
| Isoleucine | 0.07mg | 0% | 94% |
18.3 times less than Salmon raw
|
| Leucine | 0.13mg | 0% | 93% |
25.9 times less than Tuna Bluefin
|
| Lysine | 0.08mg | 0% | 94% |
7.8 times less than Tofu
|
| Methionine | 0.03mg | 0% | 93% |
4.8 times less than Quinoa
|
| Phenylalanine | 0.09mg | 0% | 92% |
9.7 times less than Egg
|
| Valine | 0.08mg | 0% | 94% |
33.8 times less than Soybean raw
|
| Histidine | 0.04mg | 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 158
% Daily Value*
0.29%
Total Fat
0.19g
0.18%
Saturated Fat 0.04g
0
Trans Fat
0g
0
Cholesterol 0mg
0.47%
Sodium 11mg
12%
Total Carbohydrate
37g
21%
Dietary Fiber
5.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein
2g
Vitamin D
0mcg
0
Calcium
19mg
1.9%
Iron
0.71mg
8.8%
Potassium
911mg
27%
*
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
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.