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Yam Nutrition Facts

118 calories in 100 g

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 Baby Carrots
Calories in Celery
Calories in Chanterelle Mushrooms
Calories in Cowpeas
Calories in Kale
Calories in Morel Mushrooms
Calories in Mountain Yam
Calories in Sprouted Mung Beans
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?...The average U.S. dairy cow produces 22.5 quarts of milk each day. That's about 16,000 glasses of milk per year - enough for about 40 people. One cow can give 200,000 glasses of milk in a lifetime.
Related: Winged Bean Tuber
Yam, cooked, boiled, drained, or baked, without salt
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