Yams

Yams – Nutrition Facts (per 100 grams, cooked)

Calories: 116 kcal
Protein: 1.5 g
Fat: 0.2 g

• Saturated Fat: 0.0 g
• Monounsaturated Fat: 0.0 g
• Polyunsaturated Fat: 0.1 g
  Carbohydrates: 27.5 g
• Sugars: 0.5 g
• Fiber: 3.9 g
  Cholesterol: 0 mg
  Sodium: 8 mg

Vitamins in Yams

• Vitamin A: 138 IU (3% DV)
• Vitamin B1 (Thiamine): 0.1 mg (6% DV)
• Vitamin B2 (Riboflavin): 0.1 mg (3% DV)
• Vitamin B3 (Niacin): 0.6 mg (3% DV)
• Vitamin B5 (Pantothenic Acid): 0.3 mg (6% DV)
• Vitamin B6: 0.2 mg (15% DV)
• Vitamin B9 (Folate): 23 µg (6% DV)
• Vitamin B12: 0 µg (0% DV)
• Vitamin C: 12.1 mg (13% DV)
• Vitamin D: 0 IU (0% DV)
• Vitamin E: 0.3 mg (2% DV)
• Vitamin K: 2.3 µg (2% DV)

Minerals in Yams

• Calcium: 17 mg (1% DV)
• Phosphorus: 55 mg (8% DV)
• Magnesium: 21 mg (5% DV)
• Potassium: 670 mg (14% DV)
• Iron: 0.5 mg (3% DV)
• Zinc: 0.2 mg (2% DV)
• Selenium: 0.6 µg (1% DV)
• Copper: 0.2 mg (21% DV)
• Manganese: 0.4 mg (18% DV)

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Nutritional Benefits of Yams

• Percent Daily Values (DV) are based on a 2,000-calorie diet.
• Great source of potassium, which helps maintain proper muscle function and regulate blood pressure.
• High in fiber, promoting healthy digestion and supporting gut health.
• Contains a moderate amount of vitamin C, which boosts immunity and supports skin health.
• Good source of vitamin B6, which aids brain function and red blood cell production.
• Rich in complex carbohydrates, providing long-lasting energy and supporting active lifestyles.
• Low in fat and naturally cholesterol-free, making it a heart-healthy food choice.