Yam Nutrition Facts: Calories, Macros & Health Benefits
Summary: One side (150g) of yam contains 171 calories, 2.2g protein, 40.5g carbs, and 0.1g fat. Yam is a good source of sodium, potassium, vitamin c.
Nutrition Facts — one side (150g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 171 kcal | 9% |
| Protein | 2.2g | 4% |
| Carbohydrates | 40.5g | 15% |
| Total Fat | 0.15g | 0% |
| Fiber | 5.8g | 21% |
| Sugar | 0.75g | -- |
| Sodium | 366.0mg | 16% |
| Potassium | 1005.0mg | 21% |
| Calcium | 21.0mg | 2% |
| Iron | 0.78mg | 4% |
| Magnesium | 27.0mg | 6% |
| Zinc | 0.30mg | 3% |
| Vitamin C | 18.1mg | 20% |
| Vitamin A | 9.0mcg | 1% |
| Vitamin B6 | 0.34mg | 20% |
| Folate | 24.0mcg | 6% |
| Vitamin K | 3.5mcg | 3% |
| Phosphorus | 73.5mg | 6% |
Is Yam Good for You?
Yam provides 171 calories per side (150g) with 2.2g of protein, 40.5g of carbohydrates, and 0.1g of fat. It is a source of sodium (16% dv), potassium (21% dv), vitamin c (20% dv).
Key Health Benefits of Yam
- Good source of sodium (16% dv)
- Good source of potassium (21% dv)
- Good source of vitamin c (20% dv)
- Good source of vitamin b6 (20% dv)
- Contains 5.8g of dietary fiber per serving
Frequently Asked Questions
How many calories is in yam?
One side (150g) of yam contains 171 calories.
How much protein is in yam?
One side (150g) of yam provides 2.2g of protein.
Is yam vegetarian?
Yes, yam is suitable for vegetarian diets.
Is yam vegan?
Yes, yam is completely plant-based and vegan-friendly.
Is yam gluten-free?
Yes, yam is naturally gluten-free.
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Nutrition data sourced from USDA FoodData Central. Track yam and thousands of other foods with the Gram app.