Yam, cooked, boiled, drained, or baked, with salt
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 12.1 MG | 13% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.6 MG | 3% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.2 MG | 13% | |
| Folate, total | 16 UG | 4% | |
| Choline, total | 16.2 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 6 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.3 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 14 MG | 1% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 18 MG | 4% | |
| Phosphorus, P | 49 MG | 4% | |
| Potassium, K | 670 MG | 14% | |
| Sodium, Na | 244 MG | 11% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.2 MG | 17% | |
| Manganese, Mn | 0.4 MG | 16% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 114 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (3.9g per 100g).
About Yam, cooked, boiled, drained, or baked, with salt
This starchy tuber is a staple in many parts of the world, especially in West Africa, the Caribbean, and parts of Asia. When boiled or baked, it develops a soft, slightly fluffy texture that makes it ideal for both savory and sweet preparations. Its mild, earthy flavor allows it to pair well with a variety of seasonings and sauces, from spicy stews to simple butter and herbs. Often served as a side dish, it can also be mashed, sliced into fries, or incorporated into soups and casseroles.
Nutritionally, it offers a solid source of complex carbohydrates, providing sustained energy, along with a notable amount of dietary fiber that supports digestive health. It contains small amounts of protein and virtually no fat, making it a low-fat energy source. While not as rich in micronutrients as some other vegetables, it does contribute potassium and small amounts of vitamin C. For those managing blood sugar, its glycemic impact is moderate, though this can vary based on preparation and portion size. Its versatility and nutrient profile make it a valuable addition to balanced meals.
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