Yam
Cooked, boiled, drained, or baked, with salt
2 cup, cubes of yam (Cooked, boiled, drained, or baked, with salt) contains 310 Calories The macronutrient breakdown is 94% carbs, 1% fat, and 5% protein. This is a good source of fiber (38% of your Daily Value), potassium (39% of your Daily Value), and vitamin b6 (48% of your Daily Value).
- 50 grams
- 100 grams
- 200 grams
- 0.5 cup, cubes
- 1 cup, cubes
- 2 cup, cubes
- 0.5 cup, cubes
- 1 cup, cubes
- 2 cup, cubes
- 0.5 oz
- 1 oz
- 2 oz
Nutrition Facts
For 2 cup, cubes of yam (272g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 310 | |
| Fats | 0.4g | 0.5% |
| Saturated fats | 0.1g | 0.4% |
| Trans fats | – | |
| Cholesterol | 0mg | 0% |
| Sodium | 664mg | 29% |
| Carbs | 73g | 27% |
| Net carbs | 63g | |
| Fiber | 11g | 38% |
| Sugar | 1g | |
| Protein | 4g | |
| Calcium | 38mg | 4% |
| Iron | 1mg | 18% |
| Potassium | 1822mg | 39% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 199μg | |
| Caffeine | 0mg | |
| Choline | 44mg | 8% |
| Copper | 0.4mg | 46% |
| Fluoride | – | |
| Folate (B9) | 44μg | 11% |
| Lycopene | 0μg | |
| Magnesium | 49mg | 12% |
| Manganese | 1mg | 44% |
| Niacin | 2mg | 9% |
| Pantothenic acid | 1mg | 17% |
| Phosphorus | 133mg | 19% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.1mg | 6% |
| Selenium | 2μg | 3% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 332IU | |
| Vitamin A | 16μg | 2% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 48% |
| Vitamin C | 33mg | 37% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | – | |
| Vitamin D3 | – | |
| Vitamin E | 1mg | 6% |
| Vitamin K | 6μg | 5% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 0.1g | 0.4% |
| Monounsaturated fats | 0g | |
| Polyunsaturated fats | 0.2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.2g | |
| Arginine | 0.3g | |
| Aspartic acid | 0.4g | |
| Cystine | 0g | |
| Glutamic acid | 0.5g | |
| Glycine | 0.1g | |
| Histidine | 0.1g | |
| Hydroxyproline | – | |
| Isoleucine | 0.1g | |
| Leucine | 0.3g | |
| Lysine | 0.2g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.2g | |
| Proline | 0.1g | |
| Serine | 0.2g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.2g | |
Similar Foods
Yam Raw
Yam Cooked, boiled, drained, or baked, without salt
Organic Garnet Yams Natural Beauty
Cut Yams Dunbars- Yams Wegmans Food Market
- Baked Yams Micro Baker
