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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;
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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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Related: Winged Bean Tuber
Yam, cooked, boiled, drained, or baked, without salt
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