VeganVegetables
Yam
Nutrition Facts Per 100g
Yam is a commonly used vegetable in Indian cooking. At just 118 kcal per 100g with 4.1g of dietary fiber per 100g, it fits easily into calorie-conscious meals. It is a notable source of Potassium (approximately 27% of a typical adult's daily needs) and Vitamin B6 (approximately 23% of a typical adult's daily needs). Below is the complete nutritional profile of Yam per 100g serving.
Nutrition Summary
118kcalCalories
1.5gProtein
27.9gCarbs
0.2gFat
4.1gFiber
Micronutrients
High in:PotassiumVitamin B6Vitamin C
Calcium17.0 mg(2%)
Iron0.5 mg(4%)
Zinc0.2 mg(2%)
Potassium816 mg(27%)
Sodium9.0 mg(2%)
Magnesium21.0 mg(6%)
Phosphorus55.0 mg(8%)
Thiamin (B1)0.1 mg(9%)
Riboflavin (B2)0.0 mg(2%)
Niacin (B3)0.6 mg(4%)
Vitamin C17.1 mg(21%)
Carotenoids138 µg(2%)
β-Carotene46.0 µg(2%)
Vitamin A7.0 µg(1%)
Folate (B9)21.0 µg(5%)
Vitamin B60.3 mg(23%)
Vitamin B120 µg(0%)
Vitamin D0 µg(0%)
Vitamin E0.4 mg(3%)
Fat Breakdown4
MUFA0 g
PUFA0.1 g
Omega-30 g
Omega-60.1 g
Limit These2
Saturated Fat0 g
Cholesterol0 mg
Common Serving Sizes
1 cup cubed136g
160 kcal2.0g protein
100 g100g
118 kcal1.5g protein