Yam Nutrition Facts (per 100g) — Calories, Macros & Vitamins

Nutrient density 5.5GI LowStaple food

Macronutrients

Calories118 kcal 6% DV

Protein1.5 g 3% DV

Carbohydrates28 g 10% DV

Fat0.2 g 0% DV

Fiber4.1 g 15% DV

Total sugars0.5 g no %DV*

Sodium9.0 mg 0% DV

Vitamins & minerals

Vitamin A7.0 µg 1%

Vitamin C17 mg 19%

Vitamin D0.0 µg 0%

Vitamin E0.35 mg 2%

Vitamin K2.3 µg 2%

Thiamin B10.11 mg 9%

Riboflavin B20.03 mg 2%

Niacin B30.55 mg 3%

Vitamin B60.29 mg 17%

Folate B923 µg 6%

Vitamin B120.0 µg 0%

Calcium17 mg 1%

Iron0.54 mg 3%

Magnesium21 mg 5%

Phosphorus55 mg 4%

Potassium816 mg 17%

Zinc0.24 mg 2%

Selenium0.7 µg 1%

Common serving sizes

Serving	Weight
1 cup cubed	150 g
1/2 medium	75 g

What it supports in your body

Blood Pressure Systolic — Potassium helps regulate blood pressure

See Yam in the Connections Explorer →

Best timing around exercise

Any time — best with main meals. Avoid large servings of raw cruciferous pre-workout (gas risk)

More vegetables

Kale Moringa leaves Watercress Spinach Amaranth greens Broccoli Collard greens Spirulina

Educational reference only. Values are per 100 g from the app's reference database; % Daily Value uses the FDA 2,000-calorie reference. Not medical or dietary advice. See our full disclaimer.

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