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Yam Nutrition Facts

Yams (Dioscorea) are a type of tuber vegetable Asia, Africa, and the Carribean conception (1).

Yam is a excellent source of energy,carbohydrate ; 136 g provides 158 calories, 151 Carbohydrate and 2.0 g Protein .

It’s may decrease bad (LDL) cholesterol levels, growth, metabolism, and heart function (2, 3).

Yam Nutrition Facts

1 cup, cubes (136g) Yam, cooked, boiled, drained, or baked, without salt contains:

Calorie in Yam

158, Calories

  • 151 From Carbohydrate
  • 1.6 From Fat
  • 5.6 From Protein

Protein in Yam

2.0 g Protein

Carbohydrates in Yam

Total Carbohydrate 37.4 g

  • Dietary Fiber 5.3 g
  • Starch ~
  • Sugars 0.7 g

Fats & Fatty Acids

0.2 g Total Fat

  • 0.0 g Saturated Fat
  • 0.1 g Polyunsaturated Fat
  • 0.0 g Monounsaturated Fat
  • 12.2 mg Total Omega-3 fatty acids
  • 68.0 mg Total Omega-6 fatty acids

Vitamins in Yam

  • Vitamin A 166 IU
  • Vitamin C 16.5 mg
  • Thiamin 0.1 mg
  • Vitamin D ~ ~
  • Riboflavin 0.0 mg
  • Vitamin B6 0.3 mg
  • Niacin 0.8mg
  • Vitamin E (Alpha Tocopherol) 0.5 mg
  • Vitamin K 3.1 mcg
  • Pantothenic Acid 0.4 mg
  • Choline 22.0 mg
  • Folate 21.8 mcg
  • Vitamin B12 0.0 mcg
  • Betaine ~

Minerals in Yam

  • 19.0 mg Calcium
  • 0.7 mg Iron
  • 911 mg Potassium
  • 10.9 mg Sodium
  • 24.5 mg Magnesium
  • 66.6 mg Phosphorus
  • 0.3 mg Zinc
  • 1.0 mcg Selenium
  • ~ Fluoride
  • 0.2 mg Copper
  • 0.5 mg Manganese

Other

  • Alcohol 0.0 g
  • Water 95.4 g
  • Caffeine 0.0 mg
  • Ash 1.0 g
  • Theobromine 0.0 mg

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