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yam

Yam, without salt, or baked, drained, boiled, cooked

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Nutrition Facts
Portion Size136 g
Amount Per Portion158
Calories
% Daily Value *
Total Fat 0.2g 0 %
Sodium 11mg 0 %
Total Carbohydrate 37g 13 %
   Dietary Fiber 5.3g 19 %
   Sugar 0.7g
Protein 2g 4 %
Vitamin D 0mcg 0 %
Calcium 19mg 1 %
Iron 0.7mg 4 %
Potassium 911mg 19 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Yam, without salt, or baked, drained, boiled, cooked nutrition facts and analysis per 1 cup, cubes (136 g)

Vitamins
NutrientAmount DV
Vitamin A, RAE 8.16 mcg1 %
  Carotene, alpha 0.00 mcg
  Carotene, beta 99.28 mcg
  Cryptoxanthin, beta 0.00 mcg
  Lutein + zeaxanthin 0.00 mcg
  Lycopene 0.00 mcg
  Retinol 0.00 mcg
Thiamin [Vitamin B1]0.129 mg11 %
Riboflavin [Vitamin B2]0.038 mg3 %
Niacin [Vitamin B3]0.751 mg5 %
Pantothenic acid [Vitamin B5]0.423 mg8 %
Vitamin B6 0.310 mg18 %
Vitamin B12 [Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE [Vitamin B9]21.76 mcg5 %
  Folate, food 21.76 mcg
  Folic acid 0.00 mcg
Vitamin C [Ascorbic acid]16.5 mg18 %
Vitamin D 0.00 mcg0 %
Vitamin E (alpha-tocopherol) 0.46 mg3 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.46 mg
Vitamin K 3.1 mcg3 %
  Vitamin K1 [Phylloquinone]3.1 mcg
Choline 22.0 mg4 %

Minerals
NutrientAmount DV
Calcium 19.04 mg1 %
Copper 0.21 mg23 %
Iron 0.71 mg4 %
Magnesium 24.48 mg6 %
Manganese 0.505 mg22 %
Phosphorus 66.64 mg5 %
Potassium 911.20 mg19 %
Selenium 0.95 mcg2 %
Sodium 10.88 mg0 %
Zinc 0.27 mg2 %

Proteins and Amino acids
NutrientAmount DV
Protein 2.03 g4 %
  Alanine 0.083 g
  Arginine 0.169 g
  Aspartic acid 0.205 g
  Cystine 0.024 g
  Glutamic acid 0.239 g
  Glycine 0.071 g
  Histidine 0.045 g4 %
  Isoleucine 0.068 g4 %
  Leucine 0.128 g4 %
  Lysine 0.079 g3 %
  Methionine 0.027 g
  Phenylalanine 0.094 g
  Proline 0.072 g
  Serine 0.107 g
  Threonine 0.071 g4 %
  Tryptophan 0.016 g4 %
  Tyrosine 0.053 g
  Valine 0.082 g4 %
  Phenylalanine + Tyrosine 0.147 g5 %
  Methionine + Cysteine 0.027 g2 %

 
Carbohydrates
NutrientAmount DV
Carbohydrate 37.37 g14 %
  Fiber 5.30 g19 %
  Sugars 0.67 g
  Net carbs 32.07 g

Fats and Fatty Acids
NutrientAmount DV
Fat 0.190 g0 %
  Saturated fatty acids 0.039 g0 %
    Butanoic acid 0.000 g
    Decanoic acid 0.000 g
    Dodecanoic acid 0.000 g
    Hexadecanoic acid 0.037 g
    Hexanoic acid 0.000 g
    Octadecanoic acid 0.004 g
    Octanoic acid 0.000 g
    Tetradecanoic acid 0.000 g
  Monounsaturated fatty acids 0.007 g
    Docosenoic acid 0.000 g
    Eicosenoic acid 0.000 g
    Hexadecenoic acid 0.000 g
    Octadecenoic acid 0.007 g
  Polyunsaturated fatty acids 0.082 g
    Docosahexaenoic n-3 acid (DHA) 0.000 g
    Docosapentaenoic n-3 acid (DPA) 0.000 g
    Eicosapentaenoic n-3 acid (EPA) 0.000 g
    Eicosatetraenoic acid 0.000 g
    Octadecadienoic acid 0.068 g
    Octadecatetraenoic acid 0.000 g
    Octadecatrienoic acid 0.012 g
  Fatty acids, total trans 0.000 g

Sterols
NutrientAmount DV
Cholesterol 0.00 mg0 %

Other
NutrientAmount DV
Alcohol, ethyl 0.0 g
Ash 1.03 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Water 95.38 g

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Yam, without salt, or baked, drained, boiled, cooked contains 158 calories per 136 g serving. This serving contains 0.2 g of fat, 2 g of protein and 37 g of carbohydrate. The latter is 0.7 g sugar and 5.3 g of dietary fiber, the rest is complex carbohydrate. Yam, without salt, or baked, drained, boiled, cooked contains 0 g of saturated fat and 0 mg of cholesterol per serving. 136 g of Yam, without salt, or baked, drained, boiled, cooked contains 8.16 mcg vitamin A, 16.5 mg vitamin C, 0.00 mcg vitamin D as well as 0.71 mg of iron, 19.04 mg of calcium, 911 mg of potassium. Yam, without salt, or baked, drained, boiled, cooked belong to 'Vegetables and Vegetable Products' food category.
Food properties
SourceUSDA Standard reference
CategoryVegetables and Vegetable Products
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Yam, without salt, or baked, drained, boiled, cooked nutrition facts and analysis.. Daily values are based on a 2000 calorie a day diet. Recommended daily intake of essential amino acids is provided for 180 lbs person. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice. Please consult with your doctor before making any changes to your diet. Nutrition labels presented on this site is for illustration purposes only. Food images may show a similar or a related product and are not meant to be used for food identification. Nutritional value of a cooked product is provided for the given weight of cooked food. This page may contain affiliate links to products through which we earn commission used to support this website development and operations. Data from USDA National Nutrient Database.
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