Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Yam |
|---|---|
Macronutrients | |
| Calorieskcal | 1186% DV |
| Proteing | 1.533% DV |
| Total fatg | 0.170% DV |
| Carbohydrateg | 27.910% DV |
| Fibreg | 4.115% DV |
| Total sugarsg | 0.5 |
| Waterg | 69.6 |
Fats | |
| Saturated fatg | 0.0370% DV |
| Monounsaturated fatg | 0.0060 |
| Polyunsaturated fatg | 0.076 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.064 |
Vitamins | |
| Vitamin Aµg | 71% DV |
| Vitamin Cmg | 17.119% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.352% DV |
| Vitamin Kµg | 2.32% DV |
| Thiamin (B1)mg | 0.1129% DV |
| Riboflavin (B2)mg | 0.0322% DV |
| Niacin (B3)mg | 0.5523% DV |
| Pantothenic acid (B5)mg | 0.3146% DV |
| Vitamin B6mg | 0.29317% DV |
| Folateµg | 236% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 16.53% DV |
Minerals | |
| Calciummg | 171% DV |
| Ironmg | 0.543% DV |
| Magnesiummg | 215% DV |
| Phosphorusmg | 554% DV |
| Potassiummg | 81617% DV |
| Sodiummg | 90% DV |
| Zincmg | 0.242% DV |
| Coppermg | 0.17820% DV |
| Manganesemg | 0.39717% DV |
| Seleniumµg | 0.71% DV |
Other | |
| Beta-caroteneµg | 83 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 0 |
| Caffeinemg | 0 |
| Ashg | 0.82 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Yam |
|---|---|
| AnthocyaninsFlavonoid pigment | Present |
| Resistant starchFermentable carbohydrate | Notable |
| SaponinsGlycoside | Notable |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Yam |
|---|---|
| Blood Sugar & Metabolic Health | Yes |
| Women's Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.