Yams Nutrition facts
Yams
Yams are carbohydrate rich, staple tuber vegetables of West African origin. Botanically the tuber belongs to the Dioscoreaceae family, in the genus, Dioscorea.
There exist several hundred cultivars of Dioscorea; however, only a few of them worth of commercial importance. Traditional yam tuber types grown are Dioscorea rotundata (white guinea), D. alata (yellow), D. bulbifera (aerial potato), D. opposita (Chinese), D. esculenta (Southeast Asian) and D. dumenterum (trifoliate).
Besides their use as food, yams have long been symbolically associated with the culture and ritualism in some parts of Africa, Asia, and Latin Americas.
Similar Food
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Acorn squash 40 Cal -
Amaranth greens 23 Cal -
Artichoke 47 Cal -
Arugula 25 Cal -
Asparagus 20 Cal
Source of Calorie
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Carbs27.88 g 94%
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Protein1.53 g 5%
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Fat0.17 g 1%
How long to burn off 108 Calories?
*Approximate base minutes for a 25-year-old, 65 kg adult at moderate intensity.
| Nutrition Principle | Nutrition Value | Percentage of RDA |
|---|---|---|
| Principle | ||
| Energy | 108 Kcal | 5% |
| Carbohydrates | 27.88 g | 21% |
| Protein | 1.53 g | 3% |
| Total Fat | 0.17 g | 0.5% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 4.1 g | 11% |
| Vitamins | ||
| Folates | 23 µg | 6% |
| Niacin | 0.552 mg | 3.5% |
| Pantothenic acid | 0.314 mg | 7% |
| Pyridoxine | 0.293 mg | 23% |
| Riboflavin | 0.032 mg | 2.5% |
| Thiamin | 0.112 mg | 9.5% |
| Vitamin C | 17.1 mg | 28.5% |
| Vitamin A | 138 IU | 5% |
| Vitamin E | 0.35 mg | 2% |
| Vitamin K | 2.3 µg | 2% |
| Electrolytes | ||
| Sodium | 9 mg | 0.5% |
| Potassium | 816 mg | 17% |
| Minerals | ||
| Calcium | 17 mg | 2% |
| Copper | 0.178 mg | 20% |
| Iron | 0.54 mg | 7% |
| Magnesium | 21 mg | 5% |
| Manganese | 0.397 mg | 17% |
| Phosphorus | 55 mg | 8% |
| Selenium | 0.7 µg | 0.5% |
| Zinc | 0.24 mg | 2% |
| Phyto-nutrients | ||
| Carotene-β | 83 µg | -- |
| Crypto-xanthin | 0 µg | -- |
| Lutein-zeaxanthin | 0 µg | -- |