Yams are high in vitamins and minerals, thus having high nutritional value. Have a look at the article below and get to know all the nutritional facts related to yam.

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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