Yam, cooked, boiled, drained, or baked, without salt

Plant foods · Vegetables · All vegetables

g
Macronutrients 46 / 100 How is this scored?

Composition

Energy

Protein 1.5 g · 6 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 27.5 g · 110 kcal/100g
Fiber 3.9 g
Water 70 g
Total energy 116 kcal

Energy is predominantly from carbs (94%); EFSA recommends 45–60% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.05g

Saturated fat is 0.2% of energy, within the WHO limit of 10%.

Protein quality 87 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 87%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Lysine (87% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 33 / 100 How is this scored?

Vitamins

Vitamin A 6 µg
Vitamin C 12.1 mg
Vitamin D 0.0 µg
Vitamin E 0.3 mg
Vitamin K 2 µg
Thiamin (B1) 0.10 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.23 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 14 mg
Iron 0.5 mg
Magnesium 18 mg
Phosphorus 49 mg
Potassium 670 mg
Sodium 8 mg
Zinc 0.2 mg
Copper 0.15 mg
Manganese 0.37 mg
Selenium 0.7 µg

Notable source of Potassium (34% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.