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.
Baking with skin on concentrates flavour and preserves potassium and vitamin C.
Where Yam, baked Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 510 mg | 26% | |
| Phosphorus | 36.0 mg | 5% | |
| Magnesium | 20.0 mg | 5% | |
| Calcium | 20.0 mg | 3% | |
| Chloride | 13.0 mg | 2% | |
| Folate | 7.00 µg | 4% | |
| Vitamin C | 5.00 mg | 6% | |
| Iron | 0.900 mg | 6% | |
| Niacin equivalents (NE) | 0.600 mg | 4% | |
| Zinc | 0.400 mg | 4% | |
| Pantothenic Acid (B5) | 0.380 mg | 6% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Thiamin (B1) | 0.170 mg | 15% | |
| Vitamin B6 | 0.150 mg | 11% | |
| Manganese | 0.100 mg | 5% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Copper | 0.010 mg | 1% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.100 g | — | |
| Sucrose | 0.500 g | — | |
| Glucose (dextrose) | 0.300 g | — | |
| Fructose | 0.100 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →