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Yams (Dioscorea alata) are starchy roots with white, orange, or purple, flesh and a thin brown/beige skin.

Health info: Yams are high in potassium which is good for blood pressure, they have also been used to diuretic and to relieve coughing.

How to choose: Pick firm yams with little smell. Avoid soft spots or discolorations.

Climate and origin: Yams grow in tropical climates with plenty of rain and are grown world wide in such conditions. The yam is thought to have been cultivated in Asia and Africa as many as 8000 years ago.

Taste: Yams have a very starchy texture and have a slightly sweet though unpronounced flavor.

Vitamins and other nutrients: Yams are very high in carbohydrates and calories. They are good sources of vitamin C, and potassium.

Click here to compare these nutrition facts with other vegetables.

Nutrition Facts Yam Raw Serving Size 100g Calories 118 % Daily Value* Total Fat 0.17g 0%     Saturated Fat 0.037g 0% Cholesterol 0mg 0% Sodium 9mg 0% Total Carbohydrate 27.88g 9%     Dietary Fiber 4.1g 16%     Sugar 0.5g ~ Protein 1.53g ~ Vitamin A 3% • Vitamin C 29% Calcium 2% • Iron 3% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Vitamins   %DV Vitamin A 138IU 3%     Retinol equivalents 7μg ~     Retinol 0μg ~     Alpha-carotene 0μg ~     Beta-carotene 83μg ~     Beta-cryptoxanthin 0μg ~ Vitamin C 17.1mg 29% Vitamin E 0.35mg 1% Vitamin K 2.3μg 3% Vitamin B12 0μg 0% Thiamin 0.112mg 7% Riboflavin 0.032mg 2% Niacin 0.552mg 3% Pantothenic acid 0.314mg 3% Vitamin B6 0.293mg 15% Folate 23μg 6%     Folic Acid 0μg ~     Food Folate 23μg ~     Dietary Folate Equivalents 23μg ~ Choline 16.5mg ~ Lycopene 0μg ~ Lutein+zeazanthin 0μg ~

Minerals   %DV Calcium 17mg 2% Iron 0.54mg 3% Magnesium 21mg 5% Phosphorus 55mg 6% Sodium 9mg 0% Potassium 816mg 23% Zinc 0.24mg 2% Copper 0.178mg 9% Manganese 0.397mg 20% Selenium 0.7μg 1% Water 69.6g ~ Ash 0.82g ~ Useful Stats Percent of Daily Calorie Target (2000 calories) 5.9% Percent Water Composition 69.6% Protein to Carb Ratio (g/g) 0.05g

Miscellaneous information: Most yams contain a toxin which is destroyed when you cook them. So be sure not to eat a yam raw unless you are aware of the kind. The only yam which is not toxic raw is dioscorea esculenta, found in Japan.

Similar tasting produce: Taro root, Sweet Potato

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