Ingredients
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Vegetables
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Yam
Year-round
Season
Year-round
Ruled by
♄ Saturn
Calories
114 kcal
Protein
1.5 g
MW references
4
Yam
Yams are a year-round tropical staple, with peak freshness following the West African harvest in late summer and autumn. Distinct from sweet potatoes, they offer a dense, starchy texture and a mild, earthy taste. They are a significant source of complex carbohydrates, fiber, potassium, and energy-supporting B vitamins.
Nutrition facts
Per 100 g
Energy114 kcal / 488 kJ
Protein1.5 g
Carbs28.2 g
— of which sugars0.7 g
Fat0.3 g
— saturated0.1 g
Salt2 mg Na
Vitamin C4.0 mg
Iron0.70 mg
Figures are estimates per 100 g from reference data and may differ from the product you use. Always check the packaging for accurate nutrition and allergen information. Not a substitute for professional dietary advice.
Reference data McCance & Widdowson 2021
Yam, flesh only, raw · 13-397 · DG
flesh only
Energy & Proximates
Energy114.00kcal
Energy488.00kJ
Water67.20g
Protein1.50g
Fat0.30g
Carbohydrates28.20g
of which sugars0.70g
of which starch27.50g
Fibre (AOAC)—g
Fibre (NSP)1.30g
Alcohol—g
Fat Breakdown
Total fat0.30g
Saturated0.10g
Monounsaturated—g
Polyunsaturated0.10g
Trans—g
Omega-3—g
Omega-6—g
Cholesterol—mg
Minerals
Sodium2.00mg
Potassium380.00mg
Calcium15.00mg
Magnesium15.00mg
Phosphorus27.00mg
Iron0.700mg
Copper0.010mg
Zinc0.300mg
Selenium—µg
Iodine—µg
Vitamins
Vitamin A—µg
Vitamin D—µg
Vitamin E—mg
Vitamin C4.00mg
Thiamin (B1)0.160mg
Riboflavin (B2)0.010mg
Niacin (B3)0.200mg
Vitamin B60.160mg
Vitamin B12—µg
Folate8.00µg
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