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Cooked Yam
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Cooked Yam

Yam Cooked Boiled Drained Or Baked Without Salt
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Nutrition Facts
Serving Size
1 cup, cubes (136g)
Calories158
% Daily Value *
Total Fat 0.19g0%
Saturated Fat 0.04g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10.9mg0%
Total Carbohydrate 37.4g14%
Dietary Fiber 5.3g19%
Total Sugars 0.67g1%
Includes --g Added Sugars--%
Protein 2g4%
Vitamin C 16.5mg18%
Vitamin D 0mcg0%
Iron 0.71mg4%
Calcium 19mg1%
Potassium 911.2mg19%
Phosphorus 66.6mg5%
*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.
-- = missing data
Quick Stats
  • Calories 158 8% DV
  • Protein 2g 4% DV
  • Carbs 37g 14% DV
  • Fat 0.19g 0% DV
  • Fiber 5.3g 19% DV
  • Sugar 0.67g 1% DV
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 158 calories in Cooked Yam coming from 5% protein, 94% carbs, 1% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient componenets for Cooked Yam. This food consists of 70.67% water, 1.5% protein, 27.69% carbs, 0.14% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight136g
Calories 158 8%
Fat 0.19g 0%
Protein 2g 4%
Carbohydrate 37.4g 14%
Sugars 0.67g 1%
Fiber 5.3g 19%
Cholesterol 0mg 0%
Saturated Fats 0.04g 0%
Net-Carbs 32.1g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight136g
Calcium 19mg 1%
Iron, Fe 0.71mg 4%
Potassium, K 911.2mg 19%
Magnesium 24.5mg 6%
Phosphorus, P 66.6mg 5%
Sodium 10.9mg 0%
Zinc, Zn 0.27mg 2%
Copper, Cu 0.21mg 23%
Manganese 0.5mg 22%
Selenium, Se 0.95mcg 2%
Fluoride, F --mcg --%
Molybdenum --mcg
Iodine, I --mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight136g
Vitamin A, RAE 8.2mcg 1%
Vitamin C 16.5mg 18%
Thiamin (B1) 0.13mg 11%
Riboflavin (B2) 0.04mg 3%
Niacin (B3) 0.75mg 5%
Vitamin B5 (PA) 0.42mg 8%
Vitamin B6 0.31mg 18%
Biotin --mcg
Folate (B9) 21.8mcg 5%
Folic acid 0mcg 0%
Food Folate 21.8mcg 5%
Folate DFE 21.8mcg 5%
Choline 22mg 4%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 99.3mcg 1%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 165.9IU
Lycopene 0mcg
Lut + Zeaxanthin 0mcg
Vitamin E 0.46mg 3%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 3.1mcg 3%
Vitamin K1 --mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight136g
Water 95.4g
Ash 1g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score -16.66
Carbs & Sugars
-- = missing data %DV
Weight136g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose --g
Glucose (Dextrose) --g
Fructose --g
Lactose --g
Maltose --g
Galactose --g
Starch --g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight136g
Total Monounsaturated 0.007g
Total Polyunsaturated 0.082g
Omega 3s 0.012g 1%
Omega 6s 0.068g 0%
Omega 3 to Omega 6 Ratio 0.18
Omega 6 to Omega 3 Ratio 5.56
Omega 3 Fats
alpha-Linolenic Acid (ALA) --g --%
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid --g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0g
Pentadecanoic Acid (15:0) --g
Palmitic Acid (16:0) 0.037g
Margaric Acid (17:0) --g
Stearic Acid (18:0) 0.004g
Arachidic Acid (20:0) --g
Behenic Acid (22:0) --g
Lignoceric Acid (24:0) --g
Monounsaturated Fats
Myristoleic Acid (14:1) --g
Pentadecenoic Acid (15:1) --g
Palmitoleic Acid (16:1) 0g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) --g
Oleic Acid (18:1) 0.007g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0g
Docosenoic Acid (22:1) 0g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) --g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 0.068g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 0.012g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) --g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 --g
22:4 --g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol --g
Campesterol --g
Beta-sitosterol --g
Amino Acids
-- = missing data %RDI
Weight136g
Essential Amino Acids
Histidine 45mg 6%
Isoleucine 68mg 5%
Leucine 128mg 5%
Lysine 79mg 4%
Methionine 27mg 4%
Phenylalanine 94mg 11%
Threonine 71mg 7%
Tryptophan 16mg 6%
Valine 82mg 4%
Conditionally Essential Amino Acids
Arginine 169mg
Cystine 24mg 9%
Glycine 71mg
Proline 72mg
Tyrosine 53mg 6%
Non-Essential Amino Acids
Alanine 83mg
Aspartic acid 205mg
Betaine --mg
Glutamic acid 239mg
Hydroxyproline --mg
Serine 107mg
Data Source
Cooked Yam
USDA Food Data Central Standard Release (Common)
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