Nutrients in 100 grams of Yam

Raw Yam (Dioscorea spp.).

Macros Ratio

Protein Fat Carbs

94%

100 g ▼

Macro Nutrients

Yam

Energy118 kcal

4.07%

Raw Yam has 118 kcal of Energy per 100 grams, which is 4.07% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.17 g

0.18%

Raw Yam has 0.17 g of Fat per 100 grams, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.037 g

0.12%

Raw Yam has 0.037 g of Saturated Fat per 100 grams, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.75%

Raw Yam has 0.012 g of Omega 3 per 100 grams, which is 0.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.38%

Raw Yam has 0.064 g of Omega 6 per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Yam has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate28 g

21.4%

Raw Yam has 27.88 g of Carbohydrate per 100 grams, which is 21.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.5 g

0.69%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Yam has 0.5 g of Sugars per 100 grams, which is 0.69% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber4.1 g

10.8%

Raw Yam has 4.1 g of Fiber per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.53 g

2.73%

Raw Yam has 1.53 g of Protein per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years

Vitamins

Yam

Vitamin A7 μg

0.78%

RAE, retinol activity equivalents

Raw Yam has 7 μg of Vitamin A per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years

Vitamin B10.11 mg

9.33%

Thiamine

Raw Yam has 0.112 mg of Vitamin B1 per 100 grams, which is 9.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years

Vitamin B20.032 mg

2.46%

Riboflavin

Raw Yam has 0.032 mg of Vitamin B2 per 100 grams, which is 2.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B30.55 mg

3.45%

Niacin, nicotinic acid, niacinamide

Raw Yam has 0.552 mg of Vitamin B3 per 100 grams, which is 3.45% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years

Vitamin B50.31 mg

6.28%

Pantothenic acid

Raw Yam has 0.314 mg of Vitamin B5 per 100 grams, which is 6.28% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years

Vitamin B60.29 mg

22.5%

Pyridoxine

Raw Yam has 0.293 mg of Vitamin B6 per 100 grams, which is 22.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B923 μg

5.75%

Folates and Folic Acid

Raw Yam has 23 μg of Vitamin B9 per 100 grams, which is 5.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Yam has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years

Vitamin C17 mg

19%

Ascorbic acid

Raw Yam has 17.1 mg of Vitamin C per 100 grams, which is 19% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Yam has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years

Vitamin E0.35 mg

2.33%

Tocopherols and Tocotrienols

Raw Yam has 0.35 mg of Vitamin E per 100 grams, which is 2.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.3 μg

1.9%

Phytomenadione or phylloquinone

Raw Yam has 2.3 μg of Vitamin K per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Yam

Calcium17 mg

1.7%

Raw Yam has 17 mg of Calcium per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

19.8%

Raw Yam has 0.178 mg of Copper per 100 grams, which is 19.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.54 mg

6.75%

Raw Yam has 0.54 mg of Iron per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium21 mg

Raw Yam has 21 mg of Magnesium per 100 grams, which is 5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.4 mg

17.3%

Raw Yam has 0.397 mg of Manganese per 100 grams, which is 17.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus55 mg

7.86%

Raw Yam has 55 mg of Phosphorus per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium816 mg

24%

Raw Yam has 816 mg of Potassium per 100 grams, which is 24% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.7 μg

1.27%

Raw Yam has 0.7 μg of Selenium per 100 grams, which is 1.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9 mg

0.6%

Raw Yam has 9 mg of Sodium per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.24 mg

2.2%

Raw Yam has 0.24 mg of Zinc per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water69.6 g

1.9%

Raw Yam has 69.6 g of Water per 100 grams, which is 1.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Yam:
100 grams of Yam is an excellent source of Vitamin B6. It has a good amount of Vitamin B1 and Vitamin C. It also has some Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9. While 100 grams of product has trace amounts of Vitamin A, Vitamin E and Vitamin K, it has no Vitamin B12 and Vitamin D.

Minerals in 100 grams of Raw Yam:
100 grams of Yam is an excellent source of Potassium. It has a good amount of Copper, Manganese and Phosphorus. It also has some Iron and Magnesium. While 100 grams of product has trace amounts of Calcium, Selenium and Zinc, it has no Sodium.

Macronutrients in 100 grams of Raw Yam:
100 grams of Yam is an excellent source of Carbohydrate. It has a good amount of Fiber. It also has some Protein. While 100 grams of product has trace amounts of Omega 3, it has no Fat, Saturated Fat, Omega 6 and Sugars.

Compare Raw Yam with:

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Food Info

Nutrients in 100 grams of Yam

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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