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Yam

Yam

EverydayFresh

Yam is a starchy tuber native to Africa and Asia, often confused with sweet potatoes despite having distinct culinary properties. These dense root vegetables provide complex carbohydrates with higher fiber content than standard potatoes, along with notable amounts of vitamin C, B6, and potassium. When cooked and cooled, yams develop resistant starch that acts as a prebiotic, while their rough, bark-like skin and dry texture make them particularly suited for boiling, roasting, or incorporation into traditional West African and Caribbean dishes.

Macro Impact

A 5.3 oz serving contains 174 calories, 2g protein, 42g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 174 calories?
Walking3.5 mph, moderate pace
40 min
YogaModerate effort, gentle pace
29 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
18 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
15 min

Nutrition Facts

Serving size5.3 oz (150 g)
Amount per serving
Calories174
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium14mg
1%
Total Carbohydrate42g
15%
Dietary Fiber6g
22%
Total Sugars0.8g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium26mg
2%
Iron0.8mg
5%
Potassium1224mg
26%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
42 / 275 g
15%
Fiber
6 / 28 g
22%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
5 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
35 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
7%
Tryptophan
0 / 0 g
6%
Valine
0 / 2 g
5%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
34%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
35 / 400 mcg
9%
Vitamin A
11 / 800 mcg
1%
Vitamin C
26 / 83 mg
31%
Vitamin D
0 / 15 mcg
0%
Vitamin E
1 / 15 mg
4%
Vitamin K
4 / 105 mcg
3%
Minerals
Calcium
26 / 1k mg
3%
Copper
0 / 1 mg
32%
Iron
1 / 13 mg
6%
Magnesium
32 / 370 mg
9%
Manganese
1 / 2 mg
29%
Phosphorous
83 / 700 mg
12%
Potassium
1.2k / 3k mg
41%
Selenium
1 / 55 mcg
2%
Sodium
14 / 2.3k mg
1%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
104 g
Caffeine
0 mg
Choline
25 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Yam, raw. USDA Standard Reference, Legacy. Food ID 170071.
  2. 2.Yam, raw. Canadian Nutrient File. Food ID 2283.
  3. 3.Yam, raw. Frida. Public Food Key 845.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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