Vegetables Tubers & Starchy 🇬🇧 CoFID 2021 · 13-655
✦ Starchy energy ✦ Potassium source ✦ Vitamin C ✦ Vitamin B6

Yam is a large starchy tropical tuber, distinct from sweet potato, supplying carbohydrate energy, fibre, potassium, vitamin B6, manganese, and vitamin C. Some varieties have purple flesh rich in anthocyanin pigments.

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Preparation note

Boiling without salt leaches some potassium and vitamin C; keep cook time short and reuse the liquid where possible.

Sources: CoFID 2021

Macronutrients per 100g

504
kJ
Energy
1.60
g
Protein
29.3
g
Carbs
1.40
g
Fibre
0.20
g
Fat
1.90
g
Sugars
0.07
g
Saturates

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 271 mg 14%
Chloride 40.0 mg 5%
Phosphorus 34.0 mg 5%
Magnesium 16.0 mg 4%
Folate 6.00 µg 3%
Vitamin C 4.00 mg 5%
Calcium 3.00 mg 0%
Selenium 1.00 µg 2%
Iron 0.340 mg 2%
Zinc 0.310 mg 3%
Pantothenic Acid (B5) 0.310 mg 5%
Niacin (B3) 0.200 mg 1%
Copper 0.150 mg 15%
Thiamin (B1) 0.140 mg 13%
Vitamin B6 0.120 mg 9%
Manganese 0.040 mg 2%
Riboflavin (B2) 0.010 mg 1%
Vitamin A (RAE) 0.000 µg 0%
Vitamin D 0.000 µg 0%
Vitamin B12 0.000 µg 0%
Iodine 1.00 µg 1%
Polyunsaturated fat (PUFA) 0.070 g —
Trans fat 0.000 g —
Sucrose 1.90 g —
Cholesterol 0.000 mg —
Biotin (Vitamin B7) 0.300 µg 1%
Retinol (vitamin A) 0.000 µg 0%

* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.

Primary data source for this entry: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021. All values are per 100g fresh weight unless stated. % Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011. Nutriofia is a research and information resource — nothing on this page constitutes medical advice. Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.