Nutritional value of Yam, cooked, boiled, drained, or baked, without salt
Serving Size:1 cup, cubes, 136 g
Calories 158 Kcal. Calories from Fat 1.71 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 95.38 g | N/D |
| Energy | 158 Kcal | N/D |
| Energy | 661 kJ | N/D |
| Protein | 2.03 g | 4.06% |
| Total Fat (lipid) | 0.19 g | 0.54% |
| Ash | 1.03 g | N/D |
| Carbohydrate | 37.37 g | 28.75% |
| Total dietary Fiber | 5.3 g | 13.95% |
| Total Sugars | 0.67 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 19 mg | 1.90% |
| Iron, Fe | 0.71 mg | 8.88% |
| Magnesium, Mg | 24 mg | 5.71% |
| Phosphorus, P | 67 mg | 9.57% |
| Potassium, K | 911 mg | 19.38% |
| Sodium, Na | 11 mg | 0.73% |
| Zinc, Zn | 0.27 mg | 2.45% |
| Copper, Cu | 0.207 mg | 23.00% |
| Manganese, Mn | 0.505 mg | 21.96% |
| Selenium, Se | 1 µg | 1.82% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.129 mg | 10.75% |
| Vitamin B2 (Riboflavin) | 0.038 mg | 2.92% |
| Vitamin B3 (Niacin) | 0.751 mg | 4.69% |
| Vitamin B5 (Pantothenic acid) | 0.423 mg | 8.46% |
| Vitamin B6 (Pyridoxine) | 0.31 mg | 23.85% |
| Vitamin B9 (Folate) | 22 µg | 5.50% |
| Folic Acid | 0 µg | N/D |
| Folate, food | 22 µg | N/D |
| Folate, DEF | 22 µg | N/D |
| Choline | 22 mg | 4.00% |
| Vitamin C (Ascorbic acid) | 16.5 mg | 18.33% |
| Fat soluble Vitamins | ||
| Vitamin A, RAE | 8 µg | 1.14% |
| Vitamin A, IU | 166 IU | N/D |
| Beta Carotene | 99 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.46 mg | 3.07% |
| Vitamin K (phylloquinone) | 3.1 µg | 2.58% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.039 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.037 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.004 g | N/D |
| Fatty acids, total monounsaturated | 0.007 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.007 g | N/D |
| Fatty acids, total polyunsaturated | 0.082 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.068 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.012 g | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.016 g | 3.64% |
| Threonine | 0.071 g | 4.03% |
| Isoleucine | 0.068 g | 4.07% |
| Leucine | 0.128 g | 3.46% |
| Lysine | 0.079 g | 2.36% |
| Methionine | 0.027 g | N/D |
| Cystine | 0.024 g | N/D |
| Phenylalanine | 0.094 g | N/D |
| Tyrosine | 0.053 g | N/D |
| Valine | 0.082 g | 3.88% |
| Arginine | 0.169 g | N/D |
| Histidine | 0.045 g | 3.65% |
| Alanine | 0.083 g | N/D |
| Aspartic acid | 0.205 g | N/D |
| Glutamic acid | 0.239 g | N/D |
| Glycine | 0.071 g | N/D |
| Proline | 0.072 g | N/D |
| Serine | 0.107 g | N/D |
| Flavonols | Amount | % DV |
|---|---|---|
| Quercetin | 0.3 mg | N/D |
*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.
Source:
https://ndb.nal.usda.gov/ 
