Yam (raw) nutrition facts
Dioscorea spp.
100 grams of yam, raw contain 118 calories, 1.5 g of protein, 28 g of carbohydrates and 0.2 g of fat. It is an excellent source of copper (20% DV). Most of its calories (94%) come from carbs.
Nutrition Facts
Calories118
% Daily Value*
Total fat 0.17 g0%
Saturated fat 0.04 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 9 mg0%
Total carbohydrate 27.9 g10%
Dietary fiber 4.1 g15%
Total sugars 0.5 g
Protein 1.53 g3%
Vitamin D 0 µg0%
Calcium 17 mg1%
Iron 0.54 mg3%
Potassium 816 mg17%
* 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%
118calories
1.53 gprotein
27.9 gcarbs
0.17 gfat
Values shown for 100 g.
Rich in
- Copper20%
- Vitamin C19%
- Vitamin B617%
- Potassium17%
- Manganese17%
- Dietary fiber15%
% 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 | 7 µg | 1% |
| Vitamin C | 17.1 mg | 19% |
| Vitamin E | 0.35 mg | 2% |
| Vitamin K | 2.3 µg | 2% |
| Thiamin (B1) | 0.11 mg | 9% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 0.55 mg | 3% |
| Pantothenic acid (B5) | 0.31 mg | 6% |
| Vitamin B6 | 0.29 mg | 17% |
| Folate | 23 µg | 6% |
| Vitamin B12 | 0 µg | 0% |
| Choline | 16.5 mg | 3% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 17 mg | 1% |
| Iron | 0.54 mg | 3% |
| Potassium | 816 mg | 17% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 55 mg | 4% |
| Zinc | 0.24 mg | 2% |
| Copper | 0.18 mg | 20% |
| Manganese | 0.4 mg | 17% |
| Selenium | 0.7 µg | 1% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0.01 g | - |
| Polyunsaturated fat | 0.08 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 69.6 g | - |
| Caffeine | 0 mg | - |
| Alcohol | 0 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Yam (raw) | Category average | Difference |
|---|---|---|---|
| Calories | 118 | 63.7 | +85% |
| Protein | 1.53 g | 2.82 g | -46% |
| Total carbohydrate | 27.9 g | 12.5 g | +124% |
| Total fat | 0.17 g | 1.01 g | -83% |
| Dietary fiber | 4.1 g | 3 g | +37% |
| Total sugars | 0.5 g | 3.34 g | -85% |
| Sodium | 9 mg | 157 mg | -94% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 170071. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.