Food Nutrition Facts:
Yam, cooked, boiled, drained, or baked, without salt

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Food Description:
(fdcid: 170072)
 Yam, cooked, boiled, drained, or baked, without salt
Food Category: Vegetables and Vegetable Products
Food Information: Yam is different from sweet potato. Yam has rough brown skin. Its flesh is usually white and starchy with neutral flavor. Sweet potato has smooth reddish skin. After baked, it has soft and sweet orange, white or purple flesh. Sometimes grocery stores label sweet potatoes as Yams.
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		116
% Daily Value*
Total Fat 0.14g 0.2%
Saturated Fat 0.03g 0.1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 8mg 0.3%
Total Carbohydrate 27.48g 10%
Dietary Fiber 3.9g 13.9%
Total Sugars 0.49g
Includes 0g Added Sugars 0%
Protein 1.49g 3%
Vitamin D 0mcg 0%
Calcium 14mg 1.1%
Iron 0.52mg 2.9%
Potassium 670mg 14.3%
Vitamin A 6 mcg 0.7%
Vitamin C 12.1mg 13.4%
Thiamin 0.1mg 7.9%
Riboflavin 0.03mg 2.2%
Niacin 0.55mg 3.5%
Vitamin B6 0.23mg 13.4%
Folate 16mcg DFE 4%
Phosphorus 49mg 3.9%
Magnesium 18mg 4.3%
Zinc 0.2mg 1.8%
Choline 16.2mg 2.9%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 117 kcal, Reported: 116 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 27.48 109.92 93.8% 45-65%
Protein 1.49 5.96 5.1% 10-35%
Total Fat 0.14 1.26 1.1% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Potassium, K 670 mg 14.26%
Fiber, total dietary 3.9 g 13.93%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Copper, Cu 0.152 mg 16.89%
Manganese, Mn 0.371 mg 16.13%
Vitamin C, total ascorbic acid 12.1 mg 13.44%
Vitamin B6 0.228 mg 13.41%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 70.13 g
Energy 116 kcal 5.80% 2,000 kcal
Energy 486 kJ
Protein 1.49 g 2.98% 50 g
Total lipid (fat) 0.14 g 0.18% 78 g
Ash 0.76 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 14 mg 1.08% 1,300 mg
Iron, Fe 0.52 mg 2.89% 18 mg
Magnesium, Mg 18 mg 4.29% 420 mg
Phosphorus, P 49 mg 3.92% 1,250 mg
Potassium, K 670 mg 14.26% 4,700 mg
Sodium, Na 8 mg 0.35% 2,300 mg
Zinc, Zn 0.2 mg 1.82% 11 mg
Copper, Cu 0.152 mg 16.89% 0.9 mg
Manganese, Mn 0.371 mg 16.13% 2.3 mg
Selenium, Se 0.7 µg 1.27% 55 µg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 12.1 mg 13.44% 90 mg
Thiamin (Vitamin B-1) 0.095 mg 7.92% 1.2 mg
Riboflavin (Vitamin B-2) 0.028 mg 2.15% 1.3 mg
Niacin (Vitamin B-3) 0.552 mg 3.45% 16 mg
Pantothenic acid (Vitamin B-5) 0.311 mg 6.22% 5 mg
Vitamin B6 0.228 mg 13.41% 1.7 mg
Folate, total (Vitamin B-9) 16 µg 4.00% 400 µg
Folic acid 0 µg
Folate, food 16 µg 4.00% 400 µg
Folate, DFE 16 µg 4.00% 400 µg
Choline, total 16.2 mg 2.95% 550 mg
Vitamin B12 0 µg 0.00% 2.4 µg
Vitamin B-12, added 0 µg
Vitamin A, RAE 6 µg 0.67% 900 µg
Retinol 0 µg
Carotene, beta 73 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 122 IU 2.44% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 0 µg
Vitamin E (alpha-tocopherol) 0.34 mg 2.27% 15 mg
Vitamin E, added 0 mg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 2.3 µg 1.92% 120 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.012 g
Threonine 0.052 g
Isoleucine 0.05 g
Leucine 0.094 g
Lysine 0.058 g
Methionine 0.02 g
Cystine 0.018 g
Phenylalanine 0.069 g
Tyrosine 0.039 g
Valine 0.06 g
Arginine 0.124 g
Histidine 0.033 g
Alanine 0.061 g
Aspartic acid 0.151 g
Glutamic acid 0.176 g
Glycine 0.052 g
Proline 0.053 g
Serine 0.079 g
Alcohol, ethyl 0 g
Caffeine 0 mg
Theobromine 0 mg

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 27.48 g 9.99% 275 g
Fiber, total dietary 3.9 g 13.93% 28 g
Total Sugars 0.49 g 0.98% 50 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total saturated 0.029 g 0.15% 20 g
SFA 4:0 0 g
SFA 6:0 0 g
SFA 8:0 0 g
SFA 10:0 0 g
SFA 12:0 0 g
SFA 14:0 0 g
SFA 16:0 0.027 g
SFA 18:0 0.003 g
Fatty acids, total monounsaturated 0.005 g
MUFA 16:1 0 g
MUFA 18:1 0.005 g
MUFA 20:1 0 g
MUFA 22:1 0 g
Fatty acids, total polyunsaturated 0.06 g
PUFA 18:2 0.05 g
PUFA 18:3 0.009 g
PUFA 18:4 0 g
PUFA 20:4 0 g
PUFA 20:5 n-3 (EPA) 0 g
PUFA 22:5 n-3 (DPA) 0 g
PUFA 22:6 n-3 (DHA) 0 g
Fatty acids, total trans 0 g
Cholesterol 0 mg 0.00% 300 mg



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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