Yam
Item Rating: 89/100
One cup of Yam is around 150 grams and contains approximately 195 calories, 2.5 grams of protein, 0.3 grams of fat, and 46 grams of carbohydrates.
Yam is a nutrient-rich tuber celebrated in cuisines across Africa, the Caribbean, and parts of Asia. Packed with vitamins C and B6, manganese, and potassium, yam is known for its high fiber content, promoting digestive health. Often roasted, boiled, or mashed, it adds a deliciously earthy flavor to dishes. While yam is generally healthy, moderation is key, as it does contain natural sugars. This versatile ingredient is not only a staple in traditional meals but also a powerhouse of nutrition, making it a fantastic addition to any diet.
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Nutrition Facts
| Serving size | 1 cup (150.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 195 |
| Total Fat 0.29g | 0% |
| Saturated Fat 0.06g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 15mg | 1% |
| Total Carbohydrate 46.13g | 17% |
| Dietary Fiber 6.73g | 24% |
| Total Sugars 0.82g | |
| Protein 2.54g | 5% |
| Vitamin D 0IU | 0% |
| Calcium 28mg | 2% |
| Iron 1mg | 5% |
| Potassium 1350mg | 29% |
*The % Daily Value 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.
Source of Calories
Fat: 1.3%
Protein: 5.1%
Carbs: 93.5%