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
Buy on AmazonVitamins
| 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
This starchy tuber is a staple in many tropical and subtropical regions, valued for its versatility and energy content. With about 118 calories per 100 grams, it's primarily a source of carbohydrates—nearly 28 grams—making it an excellent fuel for active individuals. It contains a modest 1.5 grams of protein and virtually no fat, while offering 4.1 grams of dietary fiber to support digestive health. Its low sodium and high potassium content can also contribute to maintaining healthy blood pressure levels.
In the kitchen, it's commonly boiled, roasted, or mashed, often serving as a hearty base for meals. In West African cuisine, it's transformed into fufu or fried as a side dish; in the Caribbean, it's boiled and paired with stews or salted fish. Its mild, slightly sweet flavor makes it adaptable to both savory and sweet preparations. Because it's naturally gluten-free and nutrient-dense, it's a popular choice for those seeking whole-food carbohydrate sources.
Compare Yam, raw
See how Yam, raw compares to other foods:
- Yam, raw vs Carrot, dehydrated
- Yam, raw vs Tomatoes, crushed, canned
- Yam, raw vs Tomatoes, orange, raw
- Yam, raw vs Mustard greens, cooked, boiled, drained, with salt
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.