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 (instrumental for the metabolic processing of various nutrients), Manganese (helps regulate the body's metabolism) and Vitamin B6 (helps cure depression).
  • 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
Calorie Density
Medium
Density
(1.2 cal/g)
Nutrition Density
High
Density
(23.1 %/cal)
High Risk Components Density
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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Yoga
Jog
Cleaning
Child Care
59 min
24 min
44 min
71 min

VITAMINS

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

MINERALS

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

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%