Yam, per 100 g: 118 kcal, 1.5 g protein, 27.9 g carbohydrate, 4.1 g fibre, 0.2 g fat. Figures are the USDA reference values for “Yam, raw”.
At 100 g it reaches the EU threshold to be called a source of potassium, vitamin c, vitamin b6, manganese. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.
Nutritional value per 100 g
| Nutrient | Per 100 g | % NRV |
|---|---|---|
| Energy and macronutrients | ||
| Energy | 118 kcal | |
| Protein | 1.53 g | |
| Fat | 0.17 g | |
| of which saturates | 0.037 g | |
| of which monounsaturates | 0.006 g | |
| of which polyunsaturates | 0.076 g | |
| Carbohydrate | 27.9 g | |
| of which sugars | 0.5 g | |
| Fibre | 4.1 g | |
| Water | 69.6 g | |
| Cholesterol | 0 mg | |
| Minerals | ||
| Calcium | 17 mg | 2.13% |
| Iron | 0.54 mg | 3.86% |
| Magnesium | 21 mg | 5.6% |
| Phosphorus | 55 mg | 7.86% |
| Potassium | 816 mg | 40.8% |
| Sodium | 9 mg | |
| Zinc | 0.24 mg | 2.4% |
| Copper | 0.178 mg | 17.8% |
| Manganese | 0.397 mg | 19.9% |
| Selenium | 0.7 µg | 1.27% |
| Vitamins | ||
| Vitamin A | 7 µg | 0.875% |
| Vitamin D | 0 µg | |
| Vitamin E | 0.35 mg | 2.92% |
| Vitamin K | 2.3 µg | 3.07% |
| Vitamin C | 17.1 mg | 21.4% |
| Thiamine (B1) | 0.112 mg | 10.2% |
| Riboflavin (B2) | 0.032 mg | 2.29% |
| Niacin (B3) | 0.552 mg | 3.45% |
| Pantothenic acid (B5) | 0.314 mg | 5.23% |
| Vitamin B6 | 0.293 mg | 20.9% |
| Folate | 23 µg | 11.5% |
| Vitamin B12 | 0 µg | |
% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.
What this food is a source of
This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.
- Potassium contributes to normal muscle function
- Potassium contributes to the maintenance of normal blood pressure
- Vitamin C contributes to the normal function of the immune system
- Vitamin C contributes to normal collagen formation for the normal function of blood vessels
- Vitamin C increases iron absorption
- Vitamin B6 contributes to normal energy-yielding metabolism
- Vitamin B6 contributes to normal homocysteine metabolism
- Manganese contributes to normal energy-yielding metabolism
- Manganese contributes to the maintenance of normal bones
- Copper contributes to normal energy-yielding metabolism
- Copper contributes to the protection of cells from oxidative stress