Yam
Yam is a low-fat, low-sugar root vegetable perfect for light yet nutritious eating. It provides an excellent source of potassium and is rich in dietary fiber to support digestive health. This tuber also offers a notable amount of vitamin C and B vitamins, which are important for energy metabolism. Its balanced nutritional profile makes it a versatile and wholesome choice.
Macro Impact
A Serving (150 g) of Yam contains 174 calories, 2.3 g of protein, 41.8 g of carbohydrates, and 0.27 g of fat.
Calorie Burn
How long would it take to burn off 174 calories?
- Walking3.5 mph, moderate pace31 min
- YogaModerate effort, gentle pace44 min
- SwimmingFreestyle, moderate effort23 min
- Biking12–14 mph, moderate effort17 min
- StairsStair climbing, moderate pace22 min
- Running5 mph (12 min/mile)16 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (150 g)
Carbohydrates
- Carbohydrates41.8 / 313 g(13%)
- Dietary Fiber6.1 / 38 g(16%)
- Soluble Fiber1.5 g
- Insoluble Fiber4.7 g
- Total Sugars0.75 g
- Added Sugars0 / 63 g(0%)
- Sugar Alcohols0 g
- Other Carbohydrates35 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat0.27 / 83 g(0%)
- Saturated Fat0.06 / 25 g(0%)
- Trans Fat0 g
- Monounsaturated Fat0.02 g
- Polyunsaturated Fat0.12 g
- Cholesterol0 / 300 mg(0%)
- Omega-30 g
- Omega-60.1 g
- Omega-90.01 g
- Oleic Acid0.01 g
- Capric Acid0 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.01 g
- Caprylic Acid0 g
- Linoleic Acid0.1 g
- Myristic Acid0 g
- Palmitic Acid0.05 g
- Linolenic Acid0 g
- Eicosenoic Acid0 g
- Arachidonic Acid0 g
- Alpha-Linolenic Acid (ALA)0.02 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein2.3 / 56 g(4%)
Amino Acids
- Lysine0.09 g
- Serine0.12 g
- Valine0.09 g
- Alanine0.09 g
- Cystine0.03 g
- Cysteine0 g
- Proline0.08 g
- Taurine0 mg
- Arginine0.19 g
- Histidine0.05 g
- Threonine0.08 g
- Isoleucine0.08 g
- Methionine0.03 g
- Tryptophan0.02 g
- Glutamic Acid0.27 g
- Aspartic Acid0.23 g
- Phenylalanine0.11 g
- Glycine0.08 g
- Leucine0.15 g
- Tyrosine0.06 g
Vitamins
- Vitamin A10.5 / 900 ug(1%)
- Vitamin C25.7 / 90 mg(29%)
- Vitamin D0 / 15 ug(0%)
- Vitamin E0.52 / 15 mg(3%)
- Vitamin K3.4 / 120 ug(3%)
- Vitamin B60.44 / 1.3 mg(34%)
- Vitamin B120 / 2.4 ug(0%)
- Thiamin (B1)0.17 / 1.2 mg(14%)
- Riboflavin (B2)0.05 / 1.3 mg(4%)
- Niacin (B3)0.83 / 16 mg(5%)
- Folate34.5 / 400 ug(9%)
- Pantothenic Acid (B5)0.47 / 5 mg(9%)
- Biotin0 / 30 ug(0%)
- Choline24.8 / 550 mg(5%)
Minerals
- Calcium25.5 / 1,000 mg(3%)
- Iron0.81 / 8 mg(10%)
- Magnesium31.5 / 420 mg(8%)
- Phosphorus82.5 / 700 mg(12%)
- Potassium1,224 / 3,400 mg(36%)
- Sodium13.5 / 2,300 mg(1%)
- Zinc0.35 / 11 mg(3%)
- Copper0.29 / 0.9 mg(32%)
- Manganese0.6 / 2.3 mg(26%)
- Selenium1 / 55 ug(2%)
- Iodine0 / 150 ug(0%)
- Chromium0 / 35 ug(0%)
- Molybdenum0 / 45 ug(0%)
- Chloride0 / 2,300 mg(0%)
Other
- Water104.4 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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