Vegetables • Deep Nutrition Analytics
Yam, raw
Yam, raw is a vegetables providing 118 kcal per 100g serving, primarily fueled by carbohydrates (27.9g) for accessible carbohydrate energy. It serves as a rich source of Copper, offering 20% of your recommended daily allowance (0.178 mg). A higher calorie density (1.2 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 1.5 g
- Carbohydrates
- 27.9 g
- Fat
- 0.2 g
- Fiber
- 4.1 g
Produce Profile: Hydration & Micronutrients
Yam, raw provides natural botanical nutrition with 118 calories per 100g. Providing 4.1g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 816 mg of dietary potassium (17% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Nutrient Density Payload
Contains 5 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.5 g |
| Carbohydrate, by difference | 27.9 g |
| Energy | 118 kcal |
| Energy | 494 kJ |
| Total lipid (fat) | 0.2 g |
| Protein | 1.5 g |
| Fiber, total dietary | 4.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Vitamin C | 17.1 mg |
| Potassium | 816 mg |
| Vitamin B6 | 0.3 mg |
| Manganese | 0.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin K (phylloquinone) | 2.3 µg |
| Vitamin A, IU | 138 IU |
| Vitamin A, RAE | 7 µg |
| Vitamin B-6 | 0.3 mg |
| Vitamin C, total ascorbic acid | 17.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 17 mg |
| Potassium, K | 816 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 0.5 mg |
| Magnesium, Mg | 21 mg |
| Phosphorus, P | 55 mg |
| Sodium, Na | 9 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.4 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 16.5 mg |
| Folate, DFE | 23 µg |
| Folate, food | 23 µg |
| Carotene, beta | 83 µg |
| Water | 69.6 g |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.3 mg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Ash | 0.8 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 23 µg |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Fatty acids, total saturated | 0 g |
| Phytosterols | 10 mg |
Serving calculator
Common serving sizes
- cup, cubes150 g
Compare Yam, raw with Category Peers
Yam, raw vs Yam, cooked, boiled, drained, or baked, without salt
Compared to Yam, cooked, boiled, drained, or baked, without salt, Yam, raw has 41% more Vitamin C and 2% higher calories per 100g.
Yam, raw vs Yam, cooked, boiled, drained, or baked, with salt
Compared to Yam, cooked, boiled, drained, or baked, with salt, Yam, raw has 41% more Vitamin C and 4% higher calories per 100g.
Frequently Asked Questions
How many calories are in Yam, raw?
A standard 100-gram serving of Yam, raw contains 118 calories (494 kJ), alongside 1.5g of protein, 27.9g of carbohydrates, and 0.2g of fat.
In common serving sizes:- 150g (cup, cubes): ~177 kcal
Is Yam, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 23.8g of net carbs per 100g (27.9g total carbs minus 4.1g fiber), consuming Yam, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Yam, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yam, raw are:
- Copper: 0.178 mg (20% of your daily value)
- Vitamin C: 17.1 mg (19% of your daily value)
- Potassium: 816 mg (17% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170071).