Yam, cooked, boiled, drained, or baked, without 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
Buy on AmazonVitamins
| 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 | 8 MG | 0% | |
| 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 116 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, without salt
This starchy tuber is a staple in many cuisines around the world, prized for its versatility and comforting texture. When cooked by boiling or baking, it develops a soft, creamy consistency that makes it ideal for mashing, pureeing, or serving as a side dish. Unlike its sweet potato cousin, this root vegetable has a mild, earthy flavor that pairs well with both savory and sweet preparations.
Nutritionally, this cooked tuber provides a good source of complex carbohydrates for sustained energy, along with a notable 3.9g of dietary fiber per 100g serving to support digestive health. It contains minimal fat at just 0.1g per serving and offers 1.5g of protein. The 116 calories per 100g make it a moderate-energy food that can fit well into balanced meals. Its high carbohydrate content and fiber make it particularly valuable for athletes or those needing steady energy release throughout the day. Common culinary uses include mashing with herbs and spices, cubing for stews and soups, slicing for roasting, or incorporating into porridges and baked goods.
Compare Yam, cooked, boiled, drained, or baked, without salt
See how Yam, cooked, boiled, drained, or baked, without salt compares to other foods:
- Yam, cooked, boiled, drained, or baked, without salt vs Yardlong bean, cooked, boiled, drained, with salt
- Yam, cooked, boiled, drained, or baked, without salt vs Corn, sweet, white, canned, whole kernel, no salt added, solids and liquids
- Yam, cooked, boiled, drained, or baked, without salt vs Corn, sweet, white, canned, whole kernel, drained solids
- Yam, cooked, boiled, drained, or baked, without salt vs Corn, sweet, white, canned, cream style, regular pack
More in Vegetables and Vegetable Products
Browse all foods in the Vegetables and Vegetable Products category to compare nutrition facts and find the best options for your diet.