Yam, raw
FDC ID: 170071
At a glance
Yam, raw is a moderate-calorie food in the Vegetables and Vegetable Products category, providing 118 kcal per 100g. Each 100g supplies 1.5g of protein, 0.2g of fat, 27.9g of carbohydrates. It is an especially good source of copper (20% of the Daily Value), potassium (17% of the Daily Value), manganese (17% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
118
kcal
Protein
1.5
g
Total Fat
0.2
g
Total Carbohydrate
27.9
g
Dietary Fiber
4.1
g
Nutrition profile of Yam, raw
Yam, raw provides about 118 kcal per 100g, a moderate energy density.
Key nutrients and what they do
- Copper 20%aids iron use and the formation of red blood cells and collagen
- Potassium 17%helps excrete excess sodium and regulates blood pressure and fluid balance
- Manganese 17%supports bone formation and enzymes in carbohydrate/fat metabolism
- Dietary Fiber 15%supports gut health and slows post-meal blood-sugar spikes
※ % daily value is per 100g against adult reference intakes.
Things to keep in mind
- !It fits well as part of a varied, balanced diet alongside other foods.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 118 kcal | 33 kcal |
| Protein | 1.5 g | 0.4 g |
| Fat | 0.2 g | 0.0 g |
| Carbs | 27.9 g | 7.9 g |
| Fiber | 4.1 g | 1.2 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Vegetables and Vegetable Products Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 118 kcal | 5.9% | |
| Water | 69.60 g | — | |
| Protein | 1.53 g | 3.1% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 0.17 g | 0.2% | |
| Total Carbohydrate | 27.88 g | 10.1% | |
| Dietary Fiber | 4.10 g | 14.6% | |
| Sodium | 9 mg | 0.4% | |
| Potassium | 816 mg | 17.4% | |
| Calcium | 17 mg | 1.3% | |
| Magnesium | 21 mg | 5.0% | |
| Phosphorus | 55 mg | 4.4% | |
| Iron | 0.54 mg | 3.0% | |
| Zinc | 0.24 mg | 2.2% | |
| Copper | 0.18 mg | 19.8% | |
| Manganese | 0.40 mg | 17.3% | |
| Selenium | 0.70 μg | 1.3% | |
| Retinol | 0 μg | — | |
| Vitamin A | 7 μgRAE | 0.8% | |
| Vitamin D | 0 μg | 0.0% | |
| Vitamin E | 0.35 mg | 2.3% | |
| Thiamin | 0.11 mg | 9.3% | |
| Riboflavin | 0.03 mg | 2.5% | |
| Niacin | 0.55 mg | 3.5% | |
| Vitamin B6 | 0.29 mg | 17.2% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 23 μg | 5.8% | |
| Pantothenic Acid | 0 mg | 0.0% | |
| Vitamin C | 2.30 mg | 2.6% |
Frequently Asked Questions
How many calories are in Yam, raw per 100g?
Yam, raw has 118 kcal (calories) per 100g.
What are the macros in Yam, raw?
Per 100g, Yam, raw provides 1.5g protein, 0.2g fat, 27.9g carbohydrates.
What vitamins and minerals does Yam, raw provide?
Per 100g, Yam, raw is a notable source of Copper (about 20% of the Daily Value), Potassium (about 17% of the Daily Value), Manganese (about 17% of the Daily Value).
What is the source of this nutrition data for Yam, raw?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)