Yam
Good nutritional profile
True yam (Dioscorea) tuber boiled without salt, values for the cooked flesh.
True yams (Dioscorea) are starchy tubers boiled, pounded into fufu or roasted across West Africa, the Caribbean and Asia; they are not the orange sweet potatoes sold as yams in the US. A 150 g boiled portion gives about 175 kcal, 6 g of fiber and 1,000 mg of potassium, and is a good source of copper, manganese, vitamin B6 and vitamin C.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 1.5g | 2.7% |
| Fat | 0.1g | 0.1% |
| Carbs | 27.5g | 9.2% |
| Simple Sugars | 9.63g | Estimate |
| Complex Carbs | 13.97g | Estimate |
| Fiber | 3.9g | 15.6% |
| Water | 70g | 2.8% |
| Calories | 116 | 5.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.03 | g | 0.1% |
| Monounsaturated | 0.01 | g | 0.0% |
| Polyunsaturated | 0.06 | g | 0.5% |
| Omega-3 | 0.018 | g | Estimate |
| Omega-6 | 0.042 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 12.1 | mg |
| Vitamin E | 0.34 | mg |
| Selenium | 0.7 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 6 | mcg | 0.7% |
| vitamin B1 | 0.095 | mg | 7.9% |
| vitamin B2 | 0.028 | mg | 2.2% |
| vitamin B3 | 0.55 | mg | 3.4% |
| vitamin B6 | 0.228 | mg | 13.4% |
| vitamin B9 | 16 | mcg | 4.0% |
| vitamin C | 12.1 | mg | 13.4% |
| vitamin E | 0.34 | mg | 2.3% |
| vitamin K | 2.3 | mcg | 1.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 14 | mg | 1.4% |
| iron | 0.52 | mg | 2.9% |
| magnesium | 18 | mg | 4.5% |
| phosphorus | 49 | mg | 7.0% |
| potassium | 670 | mg | 25.8% |
| sodium | 8 | mg | 0.3% |
| zinc | 0.2 | mg | 1.8% |
| copper | 0.152 | mg | 16.9% |
| manganese | 0.371 | mg | 16.1% |
| selenium | 0.7 | mcg | 1.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 33 | mg | 4.7% | 103% |
| Isoleucine | 50 | mg | 3.6% | 83% |
| Leucine | 94 | mg | 3.4% | 77% |
| Lysine limiting | 58 | mg | 2.8% | 60% |
| Methionine | 38 | mg | 3.6% | 83% |
| Phenylalanine | 108 | mg | 6.2% | 132% |
| Threonine | 52 | mg | 5.0% | 104% |
| Tryptophan | 12 | mg | 4.3% | 91% |
| Valine | 60 | mg | 3.3% | 75% |
Compare with other products
Values per 100 g
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