Yam Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 109

% Daily Value *

Total Fat 0g %0

Saturated Fat 0g %0

Trans Fat 0g

Cholesterol 0mg %0

Sodium 8mg %0

Total Carbohydrate 27g %9

Dietary Fiber 4g %13

Total Sugars 0g

Protein 1g

Vitamin D 0.0IU %0

Calcium 14.0mg %1

Iron 0.5mg %2

Potassium 670mg %17

Phosphorus 49.0mg %4

* 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.

Vitamins in yam

Vitamin D 0.0IU %0

Vitamin B12 0.0µg %0

Vitamin K 2.3µg %2

Vitamin B2 (Riboflavin) 0.0mg %2

Vitamin E 0.3mg %2

Choline, total 16.2mg %3

Vitamin B3 (Niacin) 0.6mg %3

Vitamin A 122.0IU %4

Vitamin B5 (Pantothenic acid) 0.3mg %6

Vitamin B1 (Thiamin) 0.1mg %8

Vitamin C 12.1mg %13

Vitamin B6 0.2mg %18

Minerals in yam

Sodium 8.0mg %1

Calcium 14.0mg %1

Selenium 0.7µg %1

Zinc 0.2mg %1

Iron 0.5mg %3

Magnesium 18.0mg %4

Phosphorus 49.0mg %5

Manganese 0.4mg %16

Copper 0.2mg %17

Potassium 670.0mg %18

Amino Acids in yam

Methionine 0.0g %3

Lysine 0.1g %3

Valine 0.1g %3

Leucine 0.1g %3

Isoleucine 0.1g %3

Tryptophan 0.0g %4

Tyrosine 0.0g %4

Histidine 0.0g %4

Threonine 0.1g %5

Cystine 0.0g %6

Phenylalanine 0.1g %7

Fatty Acids in yam

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.00g %0

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of yam is 14.8/100 which makes it a excellent quality carbohydrate food.


Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Yam has a complete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 58
Valine 39 60
Leucine 59 94
Isoleucine 30 50
Tryptophan 6 12
Histidine 15 33
Threonine 23 52
Met+Cys 22 38
Phe+Tyr 30 108

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in yam is 0.4 which makes it a low P:E food.

low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of yam is 1.2 which makes it a low energy density food.

low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in yam as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that yam is lacking.

Nutrient Density Score for yam is 17/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score


Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for yam

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 N/A <4
Zinc:Copper 1.32 <12
Potassium:Sodium 83.75 >2
Caclcium:Magnesium 0.78 <2
Iron:Copper 3.29 <15
Calcium:Phosphorus 0.29 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 55%

low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

90% of insulinogenic calories