Yam Nutrition Facts: Calories, Macros & Health Benefits
Summary: One cup (140g) of yam contains 165 calories, 2.1g protein, 39.1g carbs, and 0.3g fat. Yam is a good source of potassium, vitamin c, vitamin b6.
Nutrition Facts — one cup (140g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 165 kcal | 8% |
| Protein | 2.1g | 4% |
| Carbohydrates | 39.1g | 14% |
| Total Fat | 0.28g | 0% |
| Fiber | 5.7g | 20% |
| Sugar | 0.70g | -- |
| Sodium | 12.6mg | 1% |
| Potassium | 1142.4mg | 24% |
| Calcium | 23.8mg | 2% |
| Iron | 0.76mg | 4% |
| Magnesium | 29.4mg | 7% |
| Zinc | 0.34mg | 3% |
| Vitamin C | 23.9mg | 27% |
| Vitamin A | 9.8mcg | 1% |
| Vitamin B6 | 0.41mg | 24% |
| Folate | 32.2mcg | 8% |
| Vitamin K | 3.2mcg | 3% |
| Phosphorus | 77.0mg | 6% |
Is Yam Good for You?
Yam provides 165 calories per cup (140g) with 2.1g of protein, 39.1g of carbohydrates, and 0.3g of fat. It is a source of potassium (24% dv), vitamin c (27% dv), vitamin b6 (24% dv).
Key Health Benefits of Yam
- Good source of potassium (24% dv)
- Good source of vitamin c (27% dv)
- Good source of vitamin b6 (24% dv)
- Contains 5.7g of dietary fiber per serving
Frequently Asked Questions
How many calories is in yam?
One cup (140g) of yam contains 165 calories.
How much protein is in yam?
One cup (140g) of yam provides 2.1g 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.