Yam, also known as Dioscorea or Large Potato, is a nutritious root vegetable that provides a variety of essential vitamins and minerals. A 100g serving of edible yam contains approximately 56 calories and offers a balanced nutritional profile.
It contains 1.9g of protein, 0.2g of fat, and 11.6g of carbohydrates, making it a good source of energy. The fiber content is about 0.8g per 100g, which supports digestive health. Yam is also rich in several important micronutrients, including thiamine (B1) at 0.05mg, riboflavin (B2) at 0.02mg, and niacin (B5) at 0.3mg.
In terms of minerals, yam provides 16mg of calcium, 20mg of magnesium, 0.3mg of iron, and 213mg of potassium, which is beneficial for heart health and muscle function. It also contains 34mg of phosphorus, 18.6mg of sodium, and 0.24mg of copper. Additionally, yam is a source of vitamin C (5mg), vitamin E (0.24mg), and vitamin A (3 micrograms), contributing to immune support and eye health.
Other nutrients include 0.12mg of manganese, 0.27mg of zinc, 0.55mcg of selenium, and 0.7mcg of carotene. Notably, yam contains no cholesterol, making it a heart-friendly food choice. With its low fat content and high nutrient density, yam is an excellent addition to a healthy diet.
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