Yam (cooked, boiled, drained, or baked, without salt) nutrition facts
100 grams of yam, cooked, boiled, drained, or baked, without salt contain 116 calories, 1.5 g of protein, 28 g of carbohydrates and 0.1 g of fat. Most of its calories (94%) come from carbs.
Nutrition Facts
Calories116
% Daily Value*
Total fat 0.14 g0%
Saturated fat 0.03 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 8 mg0%
Total carbohydrate 27.5 g10%
Dietary fiber 3.9 g14%
Total sugars 0.49 g
Protein 1.49 g3%
Vitamin D 0 µg0%
Calcium 14 mg1%
Iron 0.52 mg3%
Potassium 670 mg14%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 5%Carbs 94%Fat 1%
116calories
1.49 gprotein
27.5 gcarbs
0.14 gfat
Values shown for 100 g.
Rich in
- Copper17%
- Manganese16%
- Dietary fiber14%
- Potassium14%
- Vitamin C13%
- Vitamin B613%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 6 µg | 1% |
| Vitamin C | 12.1 mg | 13% |
| Vitamin E | 0.34 mg | 2% |
| Vitamin K | 2.3 µg | 2% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.55 mg | 3% |
| Pantothenic acid (B5) | 0.31 mg | 6% |
| Vitamin B6 | 0.23 mg | 13% |
| Folate | 16 µg | 4% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 16.2 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 14 mg | 1% |
| Iron | 0.52 mg | 3% |
| Potassium | 670 mg | 14% |
| Magnesium | 18 mg | 4% |
| Phosphorus | 49 mg | 4% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.15 mg | 17% |
| Manganese | 0.37 mg | 16% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.06 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 70.1 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Yam (cooked, boiled, drained, or baked, without salt) | Category average | Difference |
|---|---|---|---|
| Calories | 116 | 63.7 | +82% |
| Protein | 1.49 g | 2.82 g | -47% |
| Total carbohydrate | 27.5 g | 12.5 g | +121% |
| Total fat | 0.14 g | 1.01 g | -86% |
| Dietary fiber | 3.9 g | 3 g | +30% |
| Total sugars | 0.49 g | 3.34 g | -85% |
| Sodium | 8 mg | 157 mg | -95% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170072. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.