Yam Nutrition Facts

177 calories in 1 cup, cubes

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Calories in Yam
Yam, raw
177 calories in Yam, 1 cup, cubes
1 cup, cubes = 150g ≈ 0.331lb ≈ 5.29oz
1.18 calories / gram
2 Weight Watchers points
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Calorie Sources:95% carbohydrates; 4% proteins; 1% fats
Fats:0.25 g (2 calories, 0% by weight)
Carbohydrates:41.82 g (169 calories, 28% by weight)
Proteins:2.30 g (6 calories, 2% by weight)
Alcohol:~
Water:104.40 g (70% by weight)
Fat Composition:66% polyunsaturated; 28% saturated; 6% monounsaturated
Trans Fat :~
Dietary Fiber:6.15 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
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Calories in Sprouted Mung Beans
Vitamin A:207 IU
Retinol:~
Retinol Activity Equivalent:10.50 mcg
α-Carotene:~
β-Carotene:124.50 mcg
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:165.00 mcg
Vitamin B-2:45.00 mcg
Vitamin B-3:825 mcg
Vitamin B-5:465 mcg
Vitamin B-6:435 mcg
Vitamin B-9:34.50 mcg
Food folate:34.50 mcg
Dietary Folate Equivalent:34.50 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:24.75 mg
Vitamin C:25.65 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:525 mcg
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:3.45 mcg
Calcium (Ca):25.50 mg
Copper (Cu):255 mcg
Fluoride (F):~
Iron (Fe):810 mcg
Magnesium (Mg):31.50 mg
Manganese (Mn):585 mcg
Phosphorus (P):82.50 mg
Potassium (K):1.22 g
Selenium (Se):1.05 mcg
Sodium (Na):13.50 mg
Zinc (Zn):360.00 mcg
Cholesterol:~
Phytosterols:15 mg
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:41.82 g
Dietary Fiber:6.15 g
Sugars Total:0.75 g
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:2.30 g
Essential amino acids
Phenylalanine:0.10 g
Leucine:0.14 g
Methionine:30 mg
Lysine:75 mg
Isoleucine:75 mg
Valine:90 mg
Threonine:75 mg
Tryptophan:15 mg
Histidine:45 mg
Arginine:0.18 g
Non-essential amino acids
Alanine:90 mg
Aspartic acid:0.23 g
Betaine:~
Cystine:15 mg
Glutamic acid:0.27 g
Glycine:75 mg
Hydroxyproline:~
Proline:75 mg
Serine:0.12 g
Tyrosine:60 mg
Fats Total:0.25 g
Saturated fatty acids:45 mg
Monounsaturated fatty acids:9 mg
Polyunsaturated fatty acids:0.10 g
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]:45 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:6 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]:9 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]:90 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:15 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:1.23 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
Shorter URL for this page:http://calobonga.com/_2AZ
Did you know?...To soften rock-hard brown sugar, simply add a slice of soft bread to the package and close the bag tightly.
Related: Winged Bean Tuber
Yam, cooked, boiled, drained, or baked, without salt
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