Yam, raw

1 cup, cubes (150 g): 177 kcal, 2.3 g protein, 41.8 g carbohydrate and 0.3 g fat.

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Nutrition Facts

Serving size1 cup, cubes (150 g)

Amount per serving

Calories180

% Daily Value*

Total Fat 0g	0%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 15mg	1%
Total Carbohydrate 42g	15%
Dietary Fiber 6g	22%
Total Sugars <1g
Includes Added Sugars ≤1g	≤2%
Protein 2g	5%
Vitamin D 0mcg	0%
Calcium 30mg	0%
Iron 0.8mg	4%
Potassium 1220mg	25%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, cubes (150 g) gives you

High in Dietary fiber (22% DV), Potassium (26% DV), Copper (30% DV), Manganese (26% DV), Vitamin C (28% DV), Vitamin B6 (26% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

5% protein · 94% carbohydrate · 1% fat

Protein: 2 g 5%
Carbs: 42 g 94%
Fat: 0 g 1%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 67% of foods
Protein: more than 20% of foods
Total fat: less than 89% of foods
Carbohydrate: more than 76% of foods
Dietary fiber: more than 86% of foods
Total sugars: less than 59% of foods
Sodium: less than 83% of foods

All nutrients (57)

Amounts for 1 cup, cubes (150 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	177 kcal	118 kcal
Protein	2.29 g	1.53 g	5%
Carbohydrate	41.8 g	27.9 g	15%
Dietary fiber	6.15 g	4.1 g	22%
Total sugars	0.75 g	0.5 g
Water	104 g	69.6 g

Fats and fatty acids (8)
Nutrient	Portion	100 g	% DV
Total fat	0.255 g	0.17 g	0%
Saturated fat	0.056 g	0.037 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.009 g	0.006 g
Polyunsaturated fat	0.114 g	0.076 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	25.5 mg	17 mg	2%
Iron	0.81 mg	0.54 mg	5%
Magnesium	31.5 mg	21 mg	8%
Phosphorus	82.5 mg	55 mg	7%
Potassium	1224 mg	816 mg	26%
Sodium	13.5 mg	9 mg	1%
Zinc	0.36 mg	0.24 mg	3%
Copper	0.267 mg	0.178 mg	30%
Manganese	0.596 mg	0.397 mg	26%
Selenium	1.05 mcg	0.7 mcg	2%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	10.5 mcg	7 mcg	1%
Vitamin C	25.6 mg	17.1 mg	28%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.525 mg	0.35 mg	4%
Vitamin K	3.45 mcg	2.3 mcg	3%
Thiamin (B1)	0.168 mg	0.112 mg	14%
Riboflavin (B2)	0.048 mg	0.032 mg	4%
Niacin (B3)	0.828 mg	0.552 mg	5%
Pantothenic acid (B5)	0.471 mg	0.314 mg	9%
Vitamin B6	0.439 mg	0.293 mg	26%
Folate	34.5 mcg	23 mcg	9%
Vitamin B12	0 mcg	0 mcg	0%
Choline	24.8 mg	16.5 mg	5%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.018 g	0.012 g
Threonine	0.081 g	0.054 g
Isoleucine	0.078 g	0.052 g
Leucine	0.144 g	0.096 g
Lysine	0.088 g	0.059 g
Methionine	0.032 g	0.021 g
Cystine	0.029 g	0.019 g
Phenylalanine	0.106 g	0.071 g
Tyrosine	0.06 g	0.04 g
Valine	0.093 g	0.062 g
Arginine	0.191 g	0.127 g
Histidine	0.051 g	0.034 g
Alanine	0.094 g	0.063 g
Aspartic acid	0.233 g	0.155 g
Glutamic acid	0.271 g	0.181 g
Glycine	0.08 g	0.053 g
Proline	0.081 g	0.054 g
Serine	0.121 g	0.081 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170071(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.