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.
Boiling without salt leaches some potassium and vitamin C; keep cook time short and reuse the liquid where possible.
Where Yam, flesh only, boiled in unsalted water Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 271 mg | 14% | |
| Chloride | 40.0 mg | 5% | |
| Phosphorus | 34.0 mg | 5% | |
| Magnesium | 16.0 mg | 4% | |
| Folate | 6.00 µg | 3% | |
| Vitamin C | 4.00 mg | 5% | |
| Calcium | 3.00 mg | 0% | |
| Selenium | 1.00 µg | 2% | |
| Niacin equivalents (NE) | 0.600 mg | 4% | |
| Iron | 0.340 mg | 2% | |
| Pantothenic Acid (B5) | 0.310 mg | 5% | |
| Zinc | 0.310 mg | 3% | |
| Niacin (B3) | 0.200 mg | 1% | |
| Copper | 0.150 mg | 15% | |
| Thiamin (B1) | 0.140 mg | 13% | |
| Vitamin B6 | 0.120 mg | 9% | |
| Manganese | 0.040 mg | 2% | |
| Riboflavin (B2) | 0.010 mg | 1% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin A (RE) | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Iodine | 1.00 µg | 1% | |
| Polyunsaturated fat (PUFA) | 0.070 g | — | |
| Trans fat | 0.000 g | — | |
| Sucrose | 1.90 g | — | |
| Maltose | 0.000 g | — | |
| Fructose | 0.000 g | — | |
| Glucose (dextrose) | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Biotin (Vitamin B7) | 0.300 µg | 1% | |
| 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 →