Food guide

Yam

A dense tropical tuber central to West African and Caribbean cooking.

VegetablesFibre-RichPlant-Based

Yam, a nutrient-dense vegetables food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of yam, boiled for fair comparison. Typical serving: 150 g boiled — 174 kcal per 150 g serving.

Nutrition information for Yam
Nutrient	Per 100 g	Per serving (150 g)	Per 100 kcal
Energy	116 kcal	174 kcal	100 kcal
Protein	1.5 g	2.3 g	1.3 g
Carbohydrate	27.3 g	41 g	23.6 g
Fat	0.1 g	0.2 g	0.1 g
Fibre	4 g	6 g	3.4 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of yam, with a typical serving and FDA Daily Value for adults.

Micronutrients for Yam
Nutrient	Per 100 g	Per serving (150 g)	% DV
Vitamins
Vitamin A	6 µg	9 µg	<1%
Vitamin C	12.1 mg	18.2 mg	13%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.34 mg	0.51 mg	2%
Vitamin K	2.3 µg	3.5 µg	2%
Thiamin	0.095 mg	0.14 mg	8%
Riboflavin	0.028 mg	0.042 mg	2%
Niacin	0.55 mg	0.83 mg	3%
Vitamin B6	0.23 mg	0.35 mg	14%
Folate	16 µg	24 µg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.31 mg	0.47 mg	6%
Choline	16.2 mg	24.3 mg	3%
Minerals
Calcium	14 mg	21 mg	1%
Iron	0.52 mg	0.78 mg	3%
Magnesium	18 mg	27 mg	4%
Phosphorus	49 mg	73.5 mg	4%
Potassium	670 mg	1005 mg	14%
Sodium	8 mg	12 mg	<1%
Zinc	0.2 mg	0.3 mg	2%
Selenium	0.7 µg	1.1 µg	1%
Copper	0.15 mg	0.23 mg	17%
Manganese	0.37 mg	0.56 mg	16%

Source: USDA FoodData Central — Yam, cooked, boiled, drained, or baked, without salt

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat yam?

High in potassium and fibre.
Slow-releasing energy that keeps you full.

How to include it

Boil and pound for fufu, or roast in chunks.
Serve with a stew of beans or fish.

Things to consider

Must be cooked; raw yam is not edible.
More calorie-dense than potato.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Cassava, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesPlant-Based

Cassava, boiled

A drought-hardy root that feeds hundreds of millions as a primary energy source.

kcal: 160
protein: 1.4 g
fibre: 1.8 g

per 100 g · Typical serving: 100 g boiled

Sweet Potato, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichNutrient-Dense

Sweet Potato, baked

A starchy vegetable rich in beta-carotene, with fibre concentrated in and near the skin.

kcal: 90
protein: 2 g
fibre: 3.3 g

per 100 g · Typical serving: 100 g baked

Taro, a nutrient-dense vegetables food, photographed on a plain linen surface

VegetablesFibre-Rich

Taro, cooked

A starchy corm with a nutty flavour, eaten across Asia, Africa and the Pacific.

kcal: 142
protein: 0.5 g
fibre: 5.1 g

per 100 g · Typical serving: 100 g cooked

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