Nutritional Value Of Yams

Yams, having a total of around 200 different varieties, are perennial herbs that belong to the plant family Dioscoreae. The long and cylindrical species, with scaly exteriors and varying-colored fleshy interiors, has an earthy taste, with minimal sweetness. They can grow up to 2.5 m in length and a maximum weigh of about 70 kg. Yams have always been known to promote good health and nutrition, as they have high levels of vitamins, dietary fibers, and minerals, while being low in saturated fats and sodium. In order to provide you with a better idea of the nutritional value of yam, we have provided a food-rating chart below. Go through it and explore more about the nutrition facts related to the vegetable.

Yam Nutritional Facts

Amount of Yams: 1 cup

Total Weight of Yams: 150 g

Nutrients	Amount
Basic Components
Protein	2.3 g
Carbohydrate	41.8 g
Water	104 g
Ash	1.2 g
Calories
Total Calorie	741 KJ
Calorie from Carbohydrate	708 KJ
Calorie from Protein	26.8 KJ
Carbohydrate
Dietary Fiber	6.1 g
Sugars	0.7 g
Fats
Total Fat	0.3 g
Saturated Fat	0.1 g
Poly Fat	0.1 g
Vitamins
Vitamin A	207 IU
Vitamin C	25.6 mg
Vitamin E	0.5 mg
Vitamin K	3.4 mcg
Thiamin	0.2 mg
Niacin	0.8 mg
Vitamin B6	0.4 mg
Folate	34.5 mcg
Pantothenic Acid	0.5 mg
Choline	24.8 mg
Minerals
Manganese	0.6 mg
Magnesium	31.5 mg
Potassium	1224 mg
Phosphorus	82.5 mg
Iron	0.8 mg
Sodium	13.5 mg
Zinc	0.4 mg
Copper	0.3 mg
Calcium	25.5 mg
Selenium	1.1 mcg
Saturated Fats
16:0 Palmitic	51.0 mg
18:0 Stearic	6.0 mg
Mono Fats
18:1 Oleic	9.0 mg
Poly Fats
18:2 Linoleic	96.0 mg
18:03 Linolenic	18.0 mg
Other Fats
Omega 3 Fatty Acids	18.0 mg
Omega 6 Fatty Acids	96.0 mg
Amino Acids
Leucine	144 mg
Isoleucine	78.0 mg
Lysine	88.5 mg
Valine	93.0 mg
Cystine	28.5 mg
Methionine	31.5 mg
Threonine	81.0 mg
Tryptophan	18.0 mg
Alanine	94.5 mg
Phenylalanine	107 mg
Arginine	191 mg
Valine	93.0 mg
Histidine	51.0 mg
Glycine	79.5 mg
Proline	81.0 mg
Serine	122 mg
Aspartic Acid	232 mg
Glutamic Acid	272 mg

Buying & Storing Tips

Select those yams that are firm and are not damaged by any cracks, soft spots, or bruises. Also, avoid the ones that are stored in the refrigerator, as cold temperature negatively alters their taste.
The ideal temperature for storing yams is below 60°F, in a cool, dark, and well-ventilated place, where there is no exposure to sunlight or high temperature. Increased temperature causes yams to sprout or ferment.
Yams that are not cooked should be kept out of the refrigerator.
Always check yams properly before buying them, as sometimes, a variety of sweet potato is also labeled as yam in department stores.

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