Home / Food Groups / Roots and Tubers / Yam, ordinary All values are per 100 g of edible portion .
At a glance Energy 349 kJ Moisture 74.3 g Ash 1,640 mg Vitamins 15.6 mg Total Fat 0.17 g Cholesterol 0 mg Dietary Fiber 4.08 g Carbohydrate 17.6 g Protein 2.18 g Carotenoids 0.051 mg Polyphenols 46.3 mg Phytosterols 23.1 mg Tocopherols 580 ug Tocotrienols 470 ug Organic acids 659 mg Phytate 21 mg Saponins 0 g
Full composition Ash 25 Essential Quantity Minerals 574 mg Calcium (Ca) 16.2 mg Magnesium (Mg) 30.4 mg Phosphorus (P) 49.5 mg Potassium (K) 463 mg Sodium (Na) 15.3 mg Essential Trace Minerals 1.49 mg Arsenic (As) 0 ug Chromium (Cr) 6 ug Cobalt (Co) 1 ug Copper (Cu) 230 ug Iron (Fe) 0.77 mg Manganese (Mn) 140 ug Molybdenum (Mo) 2 ug Nickel (Ni) 13 ug Selenium (Se) 0.57 ug Zinc (Zn) 330 ug Possibly essential Trace Minerals 0 ug Lithium (Li) 0 ug Non-essential Trace Minerals 460 ug Aluminium (Al) 460 ug Cadmium (Cd) 0 ug Lead (Pb) 0 ug Toxic Minerals 0 ng Mercury (Hg) 0 ng
Vitamins 20 Vitamin A 158 ug Retinol 0 ug β-Carotene equivalents 158 ug Vitamin B 1.13 mg Thiamine (B1) 40 ug Riboflavin (B2) 20 ug Niacin (B3) 0.56 mg Pantothenic acid (B5) 320 ug Total B6 0.17 mg Biotin (B7) 4.19 ug Folates (B9) 15.7 ug Ascorbic acids (C) 13.9 mg Vitamin D 0.23 ug Ergocalciferol (D2) 0.23 ug Cholecalciferol (D3) 0 ng 25-OH-D3 0 ng α-Tocopherol equivalent (E) 390 ug Vitamin K 5.5 ug Phylloquinones (K1) 5.5 ug Menaquinones (K2) 0 ug
Total Fat 62 Saturated Fatty acids 0.043 g Butyric acid (C4:0) 0 mg Caproic acid (C6:0) 0 mg Caprylic acid (C8:0) 0 g Capric acid (C10:0) 0 mg Undecanoic acid (C11:0) 0 ug Lauric acid (C12:0) 0 mg Myristic acid (C14:0) 0 mg Pentadecanoic acid (C15:0) 0 mg Palmitic acid (C16:0) 39.4 mg Stearic acid (C18:0) 3.21 mg Arachidic acid (C20:0) 0 mg Behenic acid (C22:0) 0 mg Lignoceric acid (C24:0) 0 mg Unsaturated Fatty acids 0.085 g Monounsaturated Fatty acids 0.013 g Myristoleic acid (C14:1) 0 mg Palmitoleic acid (C16:1) 0 mg Oleic acid (C18:1n9) 0.013 g Elaidic acid (C18:1n9t) 0 g Eicosenoic acid (C20:1n9) 0 mg Erucic acid (C22:1n9) 0 g Nervonic acid (C24:1n9) 0 mg Polyunsaturated Fatty acids 0.072 g Linoleic acid (C18:2n6) 0.056 g Eicosadienoic acid (C20:2) 0 mg Docosadienoic acid (C22:2) 0 mg α-Linolenic acid (C18:3n3) 16 mg Eicosatrienoic acid (C20:3n6) 0 mg Arachidonic acid (C20:4n6) 0 mg Eicosapentaenoic acid (C20:5n3) 0 mg Docosapentaenoic acid (C22:5n3) 0 mg Docosahexaenoic acid (C22:6n3) 0 mg Essential Fatty acids 0.072 g Linoleic acid (C18:2n6) 0.056 g α-Linolenic acid (C18:3n3) 16 mg Arachidonic acid (C20:4n6) 0 mg Eicosapentaenoic acid (C20:5n3) 0 mg Docosahexaenoic acid (C22:6n3) 0 mg Cis Fatty acids 0.085 g Cis ω-3 Fatty acids 16 mg α-Linolenic acid (C18:3n3) 16 mg Eicosapentaenoic acid (C20:5n3) 0 mg Docosapentaenoic acid (C22:5n3) 0 mg Docosahexaenoic acid (C22:6n3) 0 mg Cis ω-6 Fatty acids 0.056 g Linoleic acid (C18:2n6) 0.056 g Eicosadienoic acid (C20:2) 0 mg Docosadienoic acid (C22:2) 0 mg Eicosatrienoic acid (C20:3n6) 0 mg Arachidonic acid (C20:4n6) 0 mg Cis ω-9 Fatty acids 0.013 g Oleic acid (C18:1n9) 0.013 g Eicosenoic acid (C20:1n9) 0 mg Erucic acid (C22:1n9) 0 g Nervonic acid (C24:1n9) 0 mg Cis ω-5 Fatty acids 0 mg Myristoleic acid (C14:1) 0 mg Cis ω-7 Fatty acids 0 mg Palmitoleic acid (C16:1) 0 mg Trans Fatty acids 0 g Elaidic acid (C18:1n9t) 0 g
Dietary Fiber 2 Insoluble Dietary Fiber 3.32 g Soluble Dietary Fiber 0.76 g
Carbohydrate 13 Available CHO 16.1 g Starch 14.9 g Oligosaccharides 20 mg Raffinose 20 mg Stachyose 0 mg Verbascose 0 mg Ajugose 0 mg Free Sugars 1.15 g Fructose 0.42 g Glucose 110 mg Sucrose 0.62 g Maltose 0 mg Lactose 0 g
Protein 22 Amino acids 2 g Essential Amino acids 0.714 g Histidine 62.3 mg Isoleucine 83.3 mg Leucine 146 mg Lysine 93.1 mg Methionine 31 mg Phenylalanine 99 mg Threonine 77.2 mg Tryptophan 20.9 mg Valine 101 mg Conditionally essential Amino acids 0.469 g Cysteine 36 mg Arginine 170 mg Glycine 98.5 mg Proline 97.4 mg Tyrosine 67.4 mg Non-essential Amino acids 0.821 g Alanine 127 mg Aspartic acid 249 mg Glutamic acid 326 mg Serine 119 mg
Carotenoids 9 Carotenes 158 ug Lycopene 0 ug γ-Carotene 0 ug α-Carotene 0 ug β-Carotene 158 ug Xanthophylls 282 ug Lutein 273 ug Zeaxanthin 8.69 ug β-Cryptoxanthin 0 ug
Polyphenols 37 3,4-Dihydroxy Benzoic acid 0 ug 3-Hydroxy Benzaldehyde 0 ug Protocatechuic acid 0 ug Vanillic acid 130 ug Gallic acid 0 mg Cinnamic acid 0 ug o-Coumaric acid 0 ug p-Coumaric acid 0 ug Caffeic acid 0 ug Chlorogenic acid 0 mg Ferulic acid 0 ug Apigenin 0 mg Apigenin-6-C-gluoside 0 ug Apigenin-7-O-neohesperidoside 0 mg Luteolin 0 ug Kaempferol 0.48 mg Quercetin 0 mg Quercetin-3-β-D-glucoside 0 mg Quercetin-3-O-rutinoside 0 mg Quercetin-3-β-galactoside 0 mg Isorhamnetin 0 mg Myricetin 0 mg Resvertrol 0 ug Hesperetin 0 mg Naringenin 0 mg Hesperdin 0 mg Daidzein 0 mg Genistein 0 mg (-)-Epicatechin 0 mg (-)-Epigallo catechin 0 ug (-)-Epigallo catechin 3-gallate 0 ug (+)-Catechin 0 mg (-)-Gallocatechin gallate 0 ug (-)-Gallocatechin 0 ug Syringic acid 0 mg Sinapinic acid 0 mg Ellagic acid 0 mg
Phytosterols 3 Campesterol 2.51 mg Stigmasterol 1.56 mg β-Sitosterol 19 mg
Tocopherols 4 α-Tocopherol 230 ug β-Tocopherol 350 ug γ-Tocopherol 0 ug δ-Tocopherol 0 ug
Tocotrienols 4 α-Tocotrienol 40 ug β-Tocotrienol 0 ug γ-Tocotrienol 430 ug δ-Tocotrienol 0 ug
Organic acids 10 Oxalates 14 mg Soluble Oxalate 11.2 mg Insoluble Oxalate 2.78 mg Cis-Aconitic acid 4.55 mg Citric acid 556 mg Fumaric acid 1.62 mg Malic acid 50.5 mg Quinic acid 13.4 mg Succinic acid 18.6 mg Tartaric acid 0 mg
Source: the network's food-composition dataset (IFCT-style laboratory values). Composition
varies with variety, season and preparation — use these as reference values, not a label.
← Yam, elephant Yam, wild → 
