Yam, raw
* 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 | 17.1 MG | 19% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.6 MG | 3% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 23 UG | 6% | |
| Choline, total | 16.5 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 7 UG | 1% | |
| Vitamin E (alpha-tocopherol) | 0.4 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 2.3 UG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 0.5 MG | 3% | |
| Magnesium, Mg | 21 MG | 5% | |
| Phosphorus, P | 55 MG | 4% | |
| Potassium, K | 816 MG | 17% | |
| Sodium, Na | 9 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.2 MG | 20% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 118 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (4.1g per 100g).
- Good source of Copper, Cu (20% DV).
About Yam, raw
Raw yam is a dense, starchy tuber with firm flesh and a subtly earthy flavor. The carbohydrate content is high, as you would expect from a tropical root crop, and fiber is meaningful. Fat and protein are minimal. True yam, distinct from the orange-fleshed sweet potato often mislabeled in American supermarkets, is a staple across West Africa, the Caribbean, and parts of Asia.
Dietary Information
Yam, raw is considered low-fat, making it a suitable choice for various dietary plans.
Notable micronutrients in Yam, raw include Copper, Cu (20% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 118 calories per 100 grams, Yam, raw gets 5% of its calories from protein, 95% from carbohydrates, and 1% from fat. This is moderate, similar to many lean proteins and whole grains.
Compare Yam, raw
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