Macro Split
How many calories are in Yam, raw?
Yam, raw contains 118 calories per 100g with 1.5g protein, 27.9g carbs, and 0.2g fat. A typical 30g serving provides 35 calories. This nuts & seeds item is a good source of potassium.
About this food
Walnut trees (орехови дървета) are a common sight in Bulgarian yards and villages, and walnuts feature in many traditional dishes from tarator soup to baklava. Chestnut foraging in autumn is a cherished tradition in the mountain regions.
Full Nutrition Facts
| Nutrient | Per 100g | Per serving (30g) | % DV |
|---|---|---|---|
| Energy | |||
| Calories | 118kcal | 35kcal | — |
| Macronutrients | |||
| Protein | 1.5g | 0.4g | 3% |
| Carbohydrates | 27.9g | 8.4g | — |
| Fat | 0.2g | 0.1g | — |
| Fiberathlete | 4.1g | 1.2g | 15% |
| Sugar | 0.5g | 0.1g | — |
| Saturated Fat | 0.0g | 0.0g | — |
| Minerals | |||
| Sodium | 9mg | 3mg | — |
| Calciumathlete | 17mg | 5mg | 1% |
| Ironathlete | 1mg | 0mg | 3% |
| Potassium | 816mg | 245mg | 17% |
| Magnesiumathlete | 21mg | 6mg | 5% |
| Zincathlete | 0mg | 0mg | 2% |
| Vitamins | |||
| Vitamin Dathlete | 0.0mcg | 0.0mcg | 0% |
% Daily Value based on FDA 2,000 kcal reference diet. Strength trainees have different needs — see highlighted nutrients.
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Yam, raw — values for 30g
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Frequently Asked Questions
Yam, raw contains 118 calories per 100g with 1.5g protein, 27.9g carbs, and 0.2g fat. A typical 30g serving provides 35 calories. This nuts & seeds item is a good source of potassium.
Yam, raw contains 1.5g protein per 100g, which is lower in protein. A 30g serving provides 0.5g protein.
Notable nutrients in Yam, raw include Potassium and Fiber. Per 100g: 1.5g protein, 27.9g carbs, and 0.2g fat.
Yam, raw can fit into a weight loss plan, but portion size matters. At 118 kcal per 100g it is moderately calorie-dense, so keep it within your daily calorie targets.
Yam, raw is not ideal for a keto diet. At 23.8g net carbs per 100g, a single serving could easily exceed the daily 20-50g net carb limit.
Yam, raw provides 118 kcal, 1.5g protein, 27.9g carbs, and 0.2g fat per 100g. Compare with other nuts & seeds foods in our database to find the best option for your nutritional goals.
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