Yam Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories494

Total Fat0.2g

Saturated Fat0.0g

Total Carbs27.9g

Fiber4.1g

Sugars0.5g

Protein1.5g

Macro Breakdown

Protein1.5g (5%)

Carbs27.9g (94%)

Fat0.2g (1%)

Glycemic Impact

Glycemic Index	37 (Low)
Glycemic Load	8
Insulin Index	40

Health Scores (0-10)

10.0

Metabolic

8.3

Inflammation

7.4

Hormonal

7.4

Gut Health

9.2

Skin Health

5.0

Brain Health

8.6

Bone Health

7.2

Sleep

7.9

Exercise

6.6

Longevity

5.3

Detox

7.9

Immunity

8.5

Pral

3.6

Satiety

0.0

Nutrient Density

6.7

Bioavailability

10.0

Electrolyte

5.5

Methylation

🧬 How Yam Affects Your Health

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Testosterone 2% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

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Cortisol & Stress 5% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

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Cortisol 17% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 1% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Anemia

vitamin c + folate. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

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Inflammation

vitamin c + fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

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Iron 3% DV

3% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 5% DV

5% DV. Calms nerves, relaxes muscles, supports sleep.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	494.0 kJ	—
Protein	1.5 g	3% DV
Total Fat	0.2 g	—
Carbohydrate	27.9 g	10% DV
Fiber	4.1 g	15% DV
Sugar	0.5 g	1% DV
Sodium	9.0 mg	—
Calcium	17.0 mg	1% DV
Iron	0.5 mg	3% DV
Magnesium	21.0 mg	5% DV
Phosphorus	55.0 mg	4% DV
Potassium	816.0 mg	17% DV
Zinc	0.2 mg	2% DV
Vitamin C	17.1 mg	19% DV
Vitamin B6	0.3 mg	17% DV
Folate	23.0 µg	6% DV
Vitamin A	7.0 µg	1% DV
Vitamin E	0.3 mg	2% DV
Vitamin K	2.3 µg	2% DV
Selenium	0.7 µg	1% DV

Compare Yam With...

Abiyuch
290 cal Acerola juice
96 cal Acerola, (west indian cherry)
134 cal Agutuk, fish/berry with seal oil (Alaskan ice cream)
1479 cal Alcoholic beverage, malt beer, hard lemonade
284 cal

Frequently Asked Questions

How does Yam, raw support gut health?

Yam, raw contains 4.1g of fiber per 100g (15% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.

Does Yam, raw affect hormones?

Yes — Yam, raw is rich in vitamin b6 (17% DV), which Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.. vitamin b6 supports Progesterone and Dopamine production. fiber supports Estrogen and Insulin production.

Is Yam, raw good for blood pressure?

Yes. Yam, raw provides 816mg of potassium per 100g (17% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 90.7.

Is Yam, raw good pre-workout?

Yam, raw works well as a pre-workout snack: 28g carbs provide quick energy. 816mg potassium supports nerve function and prevents cramping. With a GI of 37, the energy release is gradual (good for endurance). Eat 30-60 minutes before training.

How filling is Yam, raw?

Yam, raw has a satiety score of 3.6/10. The 4.1g fiber adds bulk and slows digestion. This makes it effective for appetite control between meals.