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Yam Nutrition Facts

177 calories in 1 cup, cubes

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)
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)
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:207 IU
Retinol Activity Equivalent:10.50 mcg
β-Carotene:124.50 mcg
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:~
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
Phytosterols:15 mg
Carbohydrates Total:41.82 g
Dietary Fiber:6.15 g
Sugars Total:0.75 g
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
Cystine:15 mg
Glutamic acid:0.27 g
Glycine:75 mg
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:~
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
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 Mediterranean diet is based on the consumption of plenty of fruits and vegetables, grains, beans, nuts, cheese, fish, poultry, and olive oil. Some of the lowest rates of heart disease in the world occur in Mediterranean countries, even though the diet contains as much fat as the U.S. diet. Most of the fat, however, is in the form of heart-healthy monounsaturated fat found in olive oil and most nuts and omega-3 fatty acids found in many fish and grains.
Related: Winged Bean Tuber
Yam, cooked, boiled, drained, or baked, without salt
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