Yam

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• Nutrition value per 100 g 1 Cup, diced 1 Piece All links open in new tab
• Alcohol, ethyl 0 g
• Caffeine 0 mg
• Theobromine 0 mg
• Proteins and Amino Acids 1.34 g
  • Tryptophan 0.011 g
  • Threonine 0.047 g
  • Isoleucine 0.045 g
  • Leucine 0.084 g
  • Lysine 0.052 g
  • Methionine 0.018 g
  • Cystine 0.016 g
  • Phenylalanine 0.062 g
  • Tyrosine 0.035 g
  • Valine 0.054 g
  • Arginine 0.112 g
  • Histidine 0.03 g
  • Alanine 0.055 g
  • Aspartic acid 0.136 g
  • Glutamic acid 0.159 g
  • Glycine 0.046 g
  • Proline 0.048 g
  • Serine 0.071 g
• Carbohydrates (By Difference) 16.3 g
  • Sugars, total 0.31 g
  • Fiber, total dietary 2.5 g
• Ash (Minerals) 0.82 g
  • Calcium, Ca 26 mg
  • Iron, Fe 0.44 mg
  • Magnesium, Mg 12 mg
  • Phosphorus, P 34 mg
  • Potassium, K 418 mg
  • Sodium, Na 13 mg
  • Zinc, Zn 0.27 mg
  • Copper, Cu 0.11 mg
  • Manganese, Mn 0.242 mg
  • Selenium, Se 0.7 µg
• Vitamins 4.0394 mg*
  • Vitamin A (total, IU) 0 iu
  • Vitamin A (total, RAE) µg
    • Vitamin A1 (retinol) 0 µg
  • Vitamin E (alpha-tocopherol) 0.21 mg
  • Vitamin D, total, IU 0 iu
  • Vitamin D, total (D2 + D3) 0 µg
  • Vitamin C (ascorbic acid) 2.6 mg
  • Vitamin B1 (thiamin) 0.102 mg
  • Vitamin B2 (riboflavin) 0.019 mg
  • Vitamin B3 (niacin) 0.481 mg
  • Vitamin B5 (pantothenic acid) 0.433 mg
  • Vitamin B6 (pyridoxine) 0.179 mg
  • Vitamin B12 (cobalamin) 0 µg
  • Vitamin K1 (phylloquinone) 1.4 µg
  • Vitamin B9 (folate, DFE) 14 µg
    • Vitamin B9, total (folate) 14 µg
      • Vitamin B9 (folic acid) 0 µg
      • Vitamin B9 (folate, food) 14 µg
• Fat (Lipids) 0.1 g
  • Fatty acids, total polyunsaturated 0.045 g
    • Linoleic acid (LA), undifferentiated 0.038 g
    • Linolenic acid, undifferentiated 0.007 g
  • Fatty acids, total trans 0 g
  • Fatty acids, total saturated 0.022 g
    • Palmitic acid 0.02 g
    • Stearic acid 0.002 g
  • Fatty acids, total monounsaturated 0.004 g
    • Oleic acid, undifferentiated 0.004 g
  • Sterols 0 g*
    • Cholesterol 0 mg
• Water 81.44 g
• Energy 67 kcal
• Energy 280 kj

Yam tubers can grow up to 2.5 meters in length and weigh up to 70 kg (150 pounds). The majority of the vegetable is composed of a much softer substance known as the "meat". This substance ranges in color from white to bright orange in ripe yams.

Yams are a primary agricultural commodity in West Africa and New Guinea. They were first cultivated in Africa and Asia about 8000 B.C. Yams are important to this day for survival in these regions. The tubers can be stored up to six months without refrigeration, which makes them a valuable resource for the yearly period of food scarcity at the beginning of the wet season.

Yam Nutrition Facts: Calories, Carbs, and Health Benefits

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The composition of yam is 81.44% water, 16.3% carbohydrates, 1.34% protein, 2.5% dietary fiber, and 0.1% fat. If you consume one cup of diced yam it will provide you with 24.45 grams of carbohydrates. That translates to 18.81 percent of the 130 grams of carbohydrates people should include in their daily diet. That same in an amount measuring 100 grams (3.5 Oz), yam provides 280 kilojoules (67 kilocalories) of energy and is a good source of Vitamin B6 (pyridoxine) (13.77% of the Daily Value). This means that if you add yam in your diet it will help your body to maintain metabolism of fats and carbohydrates into monosaccharides, break down peptides into amino acid monomers so that it can be used in the body, decrease symptoms of premenstrual syndrome (PMS) (in females) and will be effective against Alzheimer’s disease with the help of other vitaminsanemiamorning sickness during pregnancy in women. Besides it it contains a good amount of Manganese (13.44% DV) and Copper (12.22% DV).