Yam
✓
Cup, Cubes150 g

Calories in 1 cup; cubes (150 g)
177 calories, 2.7 from fat
 
Carbs
41.8 g
 
Proteins
2.3 g
 
Fat
0.3 g
 
Sat. Fat
0.1 g

KEY FACTS

(learn about health benefits or risks)
  • Yam has medium calorie density - this means that the amount of calories you are getting from an ounce is moderate (0.04 cal/oz).
  • Rich in vitamins and minerals (23.1%/cal) - a good source of Vitamin C (protects against immune system deficiencies), Potassium (it plays an important role for normal muscle contraction), Manganese (helps regulate the body's metabolism) and Vitamin B6 (helps decrease asthma attacks in severity and frequency).
  • Yam contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
  • Good source of fiber (16% of DV/100g)!
Calories Nutrition Risky Content
Medium
Density
(1.2 cal/g)
High
Density
(23.1 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
5%
Protein
14%
Carbs
25%
Fiber
0%
Fat
0%
Saturated Fat
0%
Cholesterol
1%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

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VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Yam

Serving Size: cup; cubes (150g)

* Amount Per Serving
Calories 177 cal
Calories from Fat 2.7 cal
% Daily Value
Total Fat 0.3 g 0.4%
Saturated Fat 0.1 g 0.3%
Cholesterol 0 mg 0%
Sodium 13.5 mg 0.6%
Total Carbohydrate 41.8 g 13.9%
Dietary Fiber 6.2 g 24.6%
Sugars (Added) 0 g 0%
Protein 2.3 g 4.6%
 
Vitamins
Vitamin A 207 IU 4.1%
Vitamin B6 0.4 mg 22%
Vitamin B12 0 mcg 0%
Vitamin C 25.7 mg 42.8%
Vitamin D 0 mcg 0%
Vitamin E 0.5 mg 1.8%
Vitamin K 3.5 mcg 4.3%
 
Minerals
Calcium (Ca) 25.5 mg 2.6%
Copper (Cu) 0.3 mg 13.4%
Iron (Fe) 0.8 mg 4.5%
Magnesium (Mg) 31.5 mg 7.9%
Manganese (Mn) 0.6 mg 29.8%
Potassium (K) 1224 mg 35%
Phosphorus (P) 82.5 mg 8.3%
Selenium (Se) 1.1 mcg 1.5%
Zinc (Zn) 0.4 mg 2.4%