Yam
Baked yam, cooked
Categories
Cooking method
| Macros | per 100 g |
|---|---|
| Calories | 114 kcal |
| Protein | 1.5 g |
| Fat | 0.3 g |
| Carbs | 28.2 g |
Yam is a starchy tuber vegetable, distinct from sweet potato, consumed raw before preparation but almost always cooked — boiled, roasted, fried or pounded — and is a dietary staple across West Africa, the Caribbean and parts of Asia. Per 100 g, raw yam provides 114 kcal, 1.5 g of protein, 0.2 g of fat and 27.9 g of carbohydrates, with a notably low sugar content of just 0.5 g and a solid 4.1 g of dietary fibre. It is a particularly good source of potassium at 816 mg per 100 g, and also contributes 17.1 mg of vitamin C and 23 mcg of folate per 100 g. Yam is suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free, paleo and low-FODMAP dietary patterns.
How many calories in yam?
Raw yam contains 114 kcal per 100 g, making it a moderately energy-dense starchy vegetable. A typical 150 g serving would provide around 171 kcal, mostly from its 27.9 g of carbohydrates per 100 g.
How much potassium is in yam?
Yam contains 816 mg of potassium per 100 g, which is notably high — more than a medium banana. It is one of the more potassium-dense starchy vegetables available.
Is yam gluten-free?
Yes, yam is naturally gluten-free and also dairy-free, making it a versatile base ingredient for people avoiding gluten. It is also listed as low-FODMAP, which may be relevant for those managing digestive sensitivities.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 114 kcal |
| Protein | 1.5 g |
| Fat | 0.30 g |
| Carbs | 28.2 g |
| Sugars | 0.70 g |
| Starch | 27.5 g |
| Minerals | Amount |
|---|---|
| Calcium | 13.0 mg |
| Iron | 0.70 mg |
| Magnesium | 15.0 mg |
| Phosphorus | 27.0 mg |
| Potassium | 370 mg |
| Sodium | 1.0 mg |
| Zinc | 0.30 mg |
| Copper | 0.010 mg |
| Manganese | 0.10 mg |
| Vitamins | Amount |
|---|---|
| Retinol | 0 mcg |
| Vitamin C | 4.0 mg |
| Vitamin D | 0 mcg |
| Thiamin (B1) | 0.14 mg |
| Riboflavin (B2) | 0.010 mg |
| Niacin (B3) | 0.20 mg |
| Pantothenic acid (B5) | 0.31 mg |
| Vitamin B6 | 0.12 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0 mcg |
Other cooking states of Yam
Raw yam (114 kcal).
