Nutritional value of Yam, raw
Serving Size:1 cup, cubes, 150 g
Calories 177 Kcal. Calories from Fat 2.34 Kcal.
| Proximity | Amount | % DV |
|---|---|---|
| Water | 104.4 g | N/D |
| Energy | 177 Kcal | N/D |
| Energy | 741 kJ | N/D |
| Protein | 2.29 g | 4.58% |
| Total Fat (lipid) | 0.26 g | 0.74% |
| Ash | 1.23 g | N/D |
| Carbohydrate | 41.82 g | 32.17% |
| Total dietary Fiber | 6.2 g | 16.32% |
| Total Sugars | 0.75 g | N/D |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium, Ca | 26 mg | 2.60% |
| Iron, Fe | 0.81 mg | 10.13% |
| Magnesium, Mg | 32 mg | 7.62% |
| Phosphorus, P | 82 mg | 11.71% |
| Potassium, K | 1224 mg | 26.04% |
| Sodium, Na | 14 mg | 0.93% |
| Zinc, Zn | 0.36 mg | 3.27% |
| Copper, Cu | 0.267 mg | 29.67% |
| Manganese, Mn | 0.596 mg | 25.91% |
| Selenium, Se | 1.1 µg | 2.00% |
| Vitamins | Amount | % DV |
|---|---|---|
| Water soluble Vitamins | ||
| Vitamin B1 (Thiamin) | 0.168 mg | 14.00% |
| Vitamin B2 (Riboflavin) | 0.048 mg | 3.69% |
| Vitamin B3 (Niacin) | 0.828 mg | 5.18% |
| Vitamin B5 (Pantothenic acid) | 0.471 mg | 9.42% |
| Vitamin B6 (Pyridoxine) | 0.439 mg | 33.77% |
| Vitamin B9 (Folate) | 34 µg | 8.50% |
| Folic Acid | 0 µg | N/D |
| Folate, food | 34 µg | N/D |
| Folate, DEF | 34 µg | N/D |
| Choline | 24.8 mg | 4.51% |
| Vitamin C (Ascorbic acid) | 25.6 mg | 28.44% |
| Fat soluble Vitamins | ||
| Vitamin A, RAE | 10 µg | 1.43% |
| Vitamin A, IU | 207 IU | N/D |
| Beta Carotene | 124 µg | N/D |
| Vitamin E (alpha-tocopherol) | 0.53 mg | 3.53% |
| Vitamin K (phylloquinone) | 3.5 µg | 2.92% |
| Lipids | Amount | % DV |
|---|---|---|
| Fatty acids, total saturated | 0.056 g | N/D |
| Palmitic acid 16:00 (Hexadecanoic acid) | 0.051 g | N/D |
| Stearic acid 18:00 (Octadecanoic acid) | 0.006 g | N/D |
| Fatty acids, total monounsaturated | 0.009 g | N/D |
| Oleic acid 18:1 (octadecenoic acid) | 0.009 g | N/D |
| Fatty acids, total polyunsaturated | 0.114 g | N/D |
| Linoleic acid 18:2 (octadecadienoic acid) | 0.096 g | N/D |
| Linolenic acid 18:3 (Octadecatrienoic acid) | 0.018 g | N/D |
| Phytosterols | 15 mg | N/D |
| Amino acids | Amount | % DV |
|---|---|---|
| Tryptophan | 0.018 g | 4.09% |
| Threonine | 0.081 g | 4.60% |
| Isoleucine | 0.078 g | 4.67% |
| Leucine | 0.144 g | 3.90% |
| Lysine | 0.088 g | 2.63% |
| Methionine | 0.032 g | N/D |
| Cystine | 0.029 g | N/D |
| Phenylalanine | 0.106 g | N/D |
| Tyrosine | 0.06 g | N/D |
| Valine | 0.093 g | 4.40% |
| Arginine | 0.191 g | N/D |
| Histidine | 0.051 g | 4.14% |
| Alanine | 0.094 g | N/D |
| Aspartic acid | 0.233 g | N/D |
| Glutamic acid | 0.271 g | N/D |
| Glycine | 0.08 g | N/D |
| Proline | 0.081 g | N/D |
| Serine | 0.121 g | 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/ 
