Yam Nutrition Facts

118 calories in 100 g

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Calories in Yam
Yam, raw
118 calories in Yam, 100 g
100g ≈ 0.220lb ≈ 3.53oz
1.18 calories / gram
2 Weight Watchers points
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Calorie Sources:95% carbohydrates; 4% proteins; 1% fats
Fats:0.17 g (1 calorie, 0% by weight)
Carbohydrates:27.88 g (112 calories, 28% by weight)
Proteins:1.53 g (4 calories, 2% by weight)
Alcohol:~
Water:69.60 g (70% by weight)
Fat Composition:66% polyunsaturated; 28% saturated; 6% monounsaturated
Trans Fat :~
Dietary Fiber:4.10 g (4% by weight)
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
1 cup, cubes
Scientific Name:Dioscorea spp.
Refuse:14 %
Refuse Description:Skin
Food Group:Vegetables and Vegetable Products
USDA #:11601
Tags: yams;
Related Foods: Calories in Bitter Gourd
Calories in Cassava
Calories in Chanterelle Mushrooms
Calories in Cowpeas
Calories in Hyacinth Beans
Calories in Jerusalem Artichokes
Calories in Pepeao Mushrooms
Calories in Wasabi
Vitamin A:138 IU
Retinol:~
Retinol Activity Equivalent:7 mcg
α-Carotene:~
β-Carotene:83 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:110 mcg
Vitamin B-2:30 mcg
Vitamin B-3:550 mcg
Vitamin B-5:310 mcg
Vitamin B-6:290 mcg
Vitamin B-9:23 mcg
Food folate:23 mcg
Dietary Folate Equivalent:23 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:16.50 mg
Vitamin C:17.10 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:350 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:2.30 mcg
Calcium (Ca):17 mg
Copper (Cu):170 mcg
Fluoride (F):~
Iron (Fe):540 mcg
Magnesium (Mg):21 mg
Manganese (Mn):390 mcg
Phosphorus (P):55 mg
Potassium (K):0.82 g
Selenium (Se):0.70 mcg
Sodium (Na):9 mg
Zinc (Zn):240 mcg
Cholesterol:~
Phytosterols:10 mg
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:27.88 g
Dietary Fiber:4.10 g
Sugars Total:0.50 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:1.53 g
Essential amino acids
Phenylalanine:70 mg
Leucine:90 mg
Methionine:20 mg
Lysine:50 mg
Isoleucine:50 mg
Valine:60 mg
Threonine:50 mg
Tryptophan:10 mg
Histidine:30 mg
Arginine:0.12 g
Non-essential amino acids
Alanine:60 mg
Aspartic acid:0.15 g
Betaine:~
Cystine:10 mg
Glutamic acid:0.18 g
Glycine:50 mg
Hydroxyproline:~
Proline:50 mg
Serine:80 mg
Tyrosine:40 mg
Fats Total:0.17 g
Saturated fatty acids:30 mg
Monounsaturated fatty acids:6 mg
Polyunsaturated fatty acids:70 mg
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:30 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:4 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:6 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:60 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:10 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.82 g
Caffeine:~
Theobromine:~
Product Type:Yam
Weight Watchers Points:2 point(s)
Atkins Diet (Induction) Rating:0 / 10
Atkins Diet (Maintanence) Rating:1 / 10
Zone Diet Rating:0 / 10
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Did you know?...Onions should be kept in a cool, dry open space away from bright light. Onions do best in an area that allows for air circulation. Because onions absorb moisture, do not store onions below the sink. Also, do not place onions near potatoes because potatoes give off moisture and produce a gas that causes onions to spoil more quickly.
Related: Winged Bean Tuber
Yam, cooked, boiled, drained, or baked, without salt
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