Nutrition Facts
Serving Size: 100g
Calories494
Total Fat0.2g
Saturated Fat0.0g
Total Carbs27.9g
Fiber4.1g
Sugars0.5g
Protein1.5g
Macro Breakdown
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
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 |
Fatty Acid Breakdown
| Fatty Acid | Amount / 100g |
|---|---|
| saturated fat | 0.037g |
| monounsaturated fat | 0.006g |
| polyunsaturated fat | 0.076g |
| trans fat | 0.000g |
Compare Yam, raw With...
Abiyuch, raw
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
290 calAcerola juice, raw
96 calAcerola, (west indian cherry), raw
134 calAcorn stew (Apache)
399 calAgave, cooked (Southwest)
563 cal
Health Condition Relevance
Anemia
vitamin c, folate, copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Inflammation
vitamin c, fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .
Insomnia
magnesium, vitamin b6. Tryptophan→serotonin→melatonin. Magnesium calms NMDA receptors. B6 is cofactor for serotonin synthes.
Hormonal & Metabolic Impact
🧬 Vitamin B6 → Progesterone, Dopamine (17% DV)
Cofactor for neurotransmitter synthesis (serotonin, dopamine, GABA). Supports progesterone production in luteal phase.
🧬 Fiber → Estrogen, Insulin (15% DV)
Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.
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.
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.