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

Per 100g · Vegetables and Vegetable Products · USDA SR Legacy

116

Calories

1.49g

Protein

27.5g

Carbs

0.140g

Fat

Macro Distribution (kcal)

Protein 5%
Carbs 94%
Fat 1%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 116 kcal —
Macronutrients
Water 70.1 g —
Protein 1.49 g
3% (Low)
Total lipid (fat) 0.140 g
0% (Low)
Carbohydrate, by difference 27.5 g
10% (Moderate)
Fiber, total dietary 3.90 g
14% (Moderate)
Fats & Fatty Acids
Fatty acids, total saturated 0.029 g
0% (Low)
Fatty acids, total monounsaturated 0.005 g —
Fatty acids, total trans 0 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 12.1 mg
13% (Moderate)
Thiamin (Vitamin B1) 0.095 mg
8% (Low)
Riboflavin (Vitamin B2) 0.028 mg
2% (Low)
Niacin (Vitamin B3) 0.552 mg
3% (Low)
Pantothenic acid (Vitamin B5) 0.311 mg
6% (Low)
Vitamin B-6 — Pyridoxine 0.228 mg
13% (Moderate)
Biotin (Vitamin B7) 16.0 ug
4% (Low)
Folate, total (Vitamin B9) 0 ug —
Choline, total 16.2 mg
3% (Low)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 6.00 ug
1% (Low)
Carotene, beta 73.0 ug —
Carotene, alpha 0 ug —
Vitamin E (alpha-tocopherol) 0.340 mg
2% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 14.0 mg
1% (Low)
Iron, Fe 0.520 mg
3% (Low)
Magnesium, Mg 18.0 mg
4% (Low)
Phosphorus, P 49.0 mg
4% (Low)
Potassium, K 670.0 mg
14% (Moderate)
Sodium, Na 8.00 mg
0% (Low)
Zinc, Zn 0.200 mg
2% (Low)
Copper, Cu 0.152 mg
17% (Moderate)
Manganese, Mn 0.371 mg
16% (Moderate)
Selenium, Se 0.700 ug
1% (Low)
Other
Energy 486.0 kj —
Ash 0.760 g —
Total Sugars 0.490 g —
Folic acid (Vitamin B9 — synthetic) 16.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 16.0 ug —
Vitamin B-12, added 0 ug —
Retinol 0 ug —
Beta-carotene (Provitamin A) 0 ug —
Vitamin A, IU 122.0 IU —
Beta-cryptoxanthin (Provitamin A) 0 ug —
Lycopene 0 ug —
Vitamin E, added 0 mg —
Vitamin D (D2 + D3 — total) 0 IU —
Vitamin K1 — Phylloquinone 2.30 ug —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0 g —
SFA 10:0 (Capric acid) 0 g —
SFA 12:0 (Lauric acid) 0 g —
SFA 14:0 (Myristic acid) 0 g —
SFA 16:0 (Palmitic acid) 0.027 g —
SFA 18:0 (Stearic acid) 0.003 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.005 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0 g —
Fatty acids, total polyunsaturated 0.060 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.050 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.009 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.012 g —
Threonine (EAA) 0.052 g —
Isoleucine (EAA, BCAA) 0.050 g —
Leucine (EAA, BCAA) 0.094 g —
Lysine (EAA) 0.058 g —
Methionine (EAA) 0.020 g —
Cystine (conditionally essential) 0.018 g —
Phenylalanine (EAA) 0.069 g —
Tyrosine (conditionally essential) 0.039 g —
Valine (EAA, BCAA) 0.060 g —
Arginine (conditionally essential) 0.124 g —
Histidine (EAA) 0.033 g —
Alanine 0.061 g —
Aspartic acid 0.151 g —
Glutamic acid 0.176 g —
Glycine (conditionally essential) 0.052 g —
Proline (conditionally essential) 0.053 g —
Serine 0.079 g —
Alcohol, ethyl 0 g —
Caffeine 0 mg —
Theobromine 0 mg —
Kaempferol 0 mg —
Myricetin 0 mg —
Quercetin 0.250 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Yam, cooked, boiled, drained, or baked, without salt is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Calcium (1% DV) Selenium (1% DV) Vitamin A (1% DV)

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