Yam, raw
Yam, raw is a vegetable at 118 calories per 100g. This vegetable is a useful source of fiber, virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 72 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 72 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 69.6 | g | — | 2% |
| Calories SR | 118 | kcal | — | — |
| Energy (kJ) SR | 494 | kj | — | — |
| Protein SR | 1.5 | g | — | 3% |
| Total Fat SR | 0.17 | g | — | — |
| Carbohydrate SR | 27.9 | g | — | 21% |
| Fiber SR | 4.1 | g | — | 11% |
| Total Sugars SR | 0.50 | g | — | — |
| Ash SR | 0.82 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 17.0 | mg | — | 2% |
| Iron SR | 0.54 | mg | — | 7% |
| Magnesium SR | 21.0 | mg | — | 5% |
| Phosphorus SR | 55.0 | mg | — | 8% |
| Potassium SR | 816 | mg | — | 24% |
| Sodium SR | 9.0 | mg | — | 1% |
| Zinc SR | 0.24 | mg | — | 2% |
| Copper SR | 0.18 | mg | — | 20% |
| Manganese SR | 0.40 | mg | — | 17% |
| Selenium SR | 0.70 | µg | — | 1% |
Vitamins 24
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 7.0 | µg | — | 1% |
| Vitamin A (IU) SR | 138 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Beta-Carotene SR | 83.0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 17.1 | mg | — | 19% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 0.35 | mg | — | 2% |
| Vitamin K1 SR | 2.3 | µg | — | 2% |
| Thiamin (B1) SR | 0.11 | mg | — | 9% |
| Riboflavin (B2) SR | 0.03 | mg | — | 2% |
| Niacin (B3) SR | 0.55 | mg | — | 4% |
| Pantothenic Acid (B5) SR | 0.31 | mg | — | 6% |
| Vitamin B6 SR | 0.29 | mg | — | 22% |
| Folate SR | 23.0 | µg | — | 6% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 23.0 | µg | — | — |
| Folate (DFE) SR | 23.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 16.5 | mg | — | 3% |
Fatty Acids 8
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.04 | g | — | — |
| Monounsaturated Fat SR | 0.006 | g | — | — |
| Polyunsaturated Fat SR | 0.08 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.01 | g | — | — |
| Threonine SR | 0.05 | g | — | — |
| Isoleucine SR | 0.05 | g | — | — |
| Leucine SR | 0.10 | g | — | — |
| Lysine SR | 0.06 | g | — | — |
| Methionine SR | 0.02 | g | — | — |
| Cystine SR | 0.02 | g | — | — |
| Phenylalanine SR | 0.07 | g | — | — |
| Tyrosine SR | 0.04 | g | — | — |
| Valine SR | 0.06 | g | — | — |
| Arginine SR | 0.13 | g | — | — |
| Histidine SR | 0.03 | g | — | — |
| Alanine SR | 0.06 | g | — | — |
| Aspartic Acid SR | 0.15 | g | — | — |
| Glutamic Acid SR | 0.18 | g | — | — |
| Glycine SR | 0.05 | g | — | — |
| Proline SR | 0.05 | g | — | — |
| Serine SR | 0.08 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin C dramatically enhances non-heme iron absorption by reducing Fe³⁺ to Fe²⁺ in the gut. Adding 75 mg vitamin C to a meal can increase iron absorption 3–4 fold.
Hallberg et al., Am J Clin Nutr, 1989
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
High-dose vitamin C (>1,500 mg/day) may reduce copper absorption by reducing Cu²⁺ to Cu⁺, though the clinical significance at normal intakes is minimal.
Harris, Am J Clin Nutr, 2003
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.01 | 7.8 |
| Threonine | 0.05 | 35.3 |
| Isoleucine | 0.05 | 34.0 |
| Leucine | 0.10 | 62.7 |
| Lysine | 0.06 | 38.6 |
| Methionine | 0.02 | 13.7 |
| Cystine | 0.02 | 12.4 |
| Phenylalanine | 0.07 | 46.4 |
| Tyrosine | 0.04 | 26.1 |
| Valine | 0.06 | 40.5 |
| Arginine | 0.13 | 83.0 |
| Histidine | 0.03 | 22.2 |
| Alanine | 0.06 | 41.2 |
| Aspartic Acid | 0.15 | 101.3 |
| Glutamic Acid | 0.18 | 118.3 |
| Glycine | 0.05 | 34.6 |
| Proline | 0.05 | 35.3 |
| Serine | 0.08 | 52.9 |
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Sweet Potatoes” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Yam, boiled” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Cassava” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Yam, raw?
Yam, raw contains 118 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 1.5g of protein (5% of calories), 0.17g of fat (1%), and 27.9g of carbohydrates (95%). Carbohydrates are the primary energy source.
What is Yam, raw most nutritious for?
The standout nutrient in Yam, raw is Potassium, providing 816 mg per 100g (24% of the Daily Value). It is also a notable source of Vitamin B6 (22% DV). Our database tracks 72 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Yam, raw high in protein?
At 1.5g per 100 grams, Yam, raw is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Yam, raw?
Yam, raw contains 4.1g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the glycemic index of Yam, raw?
Yam, raw has a glycemic index of 37, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Yam, raw?
Yam, raw has a moderate insulin response (II: 31) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.