Yam
Raw
3 ⅓ cup, cubes of yam (Raw) contains 590 Calories. The macronutrient breakdown is 94% carbs, 1% fat, and 5% protein. This is a good source of fiber (73% of your Daily Value), potassium (87% of your Daily Value), and vitamin b6 (113% of your Daily Value).
Nutrition Facts
For 3 ⅓ cup, cubes of yam (500g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 590 | |
| Fats | 1g | 1% |
| Saturated fats | 0.2g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 45mg | 2% |
| Carbs | 139g | 51% |
| Net carbs | 119g | |
| Fiber | 20g | 73% |
| Sugar | 2g | |
| Protein | 8g | |
| Calcium | 85mg | 8% |
| Iron | 3mg | 34% |
| Potassium | 4080mg | 87% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 415μg | |
| Caffeine | 0mg | |
| Choline | 82mg | 15% |
| Copper | 1mg | 99% |
| Fluoride | – | |
| Folate (B9) | 115μg | 29% |
| Lycopene | 0μg | |
| Magnesium | 105mg | 25% |
| Manganese | 2mg | 86% |
| Niacin | 3mg | 17% |
| Pantothenic acid | 2mg | 31% |
| Phosphorus | 275mg | 39% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 12% |
| Selenium | 3μg | 6% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 47% |
| Vitamin A IU | 690IU | |
| Vitamin A | 35μg | 4% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 113% |
| Vitamin C | 85mg | 95% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 2mg | 12% |
| Vitamin K | 11μg | 10% |
| Zinc | 1mg | 11% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.2g | 1% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 0.4g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.3g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.1g | |
| Glutamic acid | 1g | |
| Glycine | 0.3g | |
| Histidine | 0.2g | |
| Hydroxyproline | – | |
| Isoleucine | 0.3g | |
| Leucine | 0.5g | |
| Lysine | 0.3g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.4g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Threonine | 0.3g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.3g | |
