Yam
Cooked, boiled, drained, or baked, with salt
32 oz of yam (Cooked, boiled, drained, or baked, with salt) contains 1034 Calories. The macronutrient breakdown is 94% carbs, 1% fat, and 5% protein. This is a good source of fiber (126% of your Daily Value), potassium (129% of your Daily Value), and vitamin b6 (159% of your Daily Value).
Nutrition Facts
For 32 oz of yam (907g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 1034 | |
| Fats | 1g | 2% |
| Saturated fats | 0.3g | 1% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 2214mg | 96% |
| Carbs | 245g | 89% |
| Net carbs | 209g | |
| Fiber | 35g | 126% |
| Sugar | 4g | |
| Protein | 14g | |
| Calcium | 127mg | 13% |
| Iron | 5mg | 59% |
| Potassium | 6078mg | 129% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 662μg | |
| Caffeine | 0mg | |
| Choline | 147mg | 27% |
| Copper | 1mg | 153% |
| Fluoride | – | |
| Folate (B9) | 145μg | 36% |
| Lycopene | 0μg | |
| Magnesium | 163mg | 39% |
| Manganese | 3mg | 146% |
| Niacin | 5mg | 31% |
| Pantothenic acid | 3mg | 56% |
| Phosphorus | 445mg | 64% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 6μg | 12% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 72% |
| Vitamin A IU | 1107IU | |
| Vitamin A | 54μg | 6% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 2mg | 159% |
| Vitamin C | 110mg | 122% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 3mg | 21% |
| Vitamin K | 21μg | 17% |
| Zinc | 2mg | 16% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.3g | 1% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 1g | |
| 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 | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 0.5g | |
| Histidine | 0.3g | |
| Hydroxyproline | – | |
| Isoleucine | 0.5g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 0.5g | |
| Serine | 1g | |
| Threonine | 0.5g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
