We are reader-supported. When you buy through links on our site, we may earn an affiliate commission. Learn more

Nutritional Profile of Boiled Or Baked Yam (Without Salt, Drained)

We got 60 nutritional values in our nutrition profile for Boiled Or Baked Yam (Without Salt, Drained).

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks well (Top 250) for one nutrient:

Fiber, total dietary (Carbohydrates)

Also, when compared to all foods, it ranks decently (Top 500) for seven additional nutrients.

With the highest ranking of them being

Potassium, K (Minerals)
Folate, food (Water-soluble Vitamins)
Magnesium, Mg (Minerals)
Folate, total (Water-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Vegetables and Vegetable Products) shows that it ranks decently (Top 100) for eight nutrients.

Most notable of them being

Potassium, K (Minerals)
Fiber, total dietary (Carbohydrates)
Tryptophan (Amino Acids)
Cystine (Amino Acids)

You can find these and more nutrient rankings below.

Nutrient Content Of Boiled Or Baked Yam (Without Salt, Drained)

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Boiled Or Baked Yam (Without Salt, Drained)

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Boiled Or Baked Yam (Without Salt, Drained)

27.5%

0.1%

1.5%

70.1%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Boiled Or Baked Yam (Without Salt, Drained)

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Boiled Or Baked Yam (Without Salt, Drained)

In food category: Vegetables and Vegetable Products

Carbohydrates (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	27.5 g	7.8 g	87	874
Fiber, total dietary	3.9 g	1.1 g	55	209
Sugars (Total incl. NLEA)	490 mg	138.9 mg	489	1627
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	5 mg	1.4 mg	621	2836
Fatty Acids, total polyunsaturated	60 mg	17 mg	728	2455
Fatty Acids, total saturated	29 mg	8.2 mg	710	2778
Total Lipid (Fat)	140 mg	39.7 mg	429	1756
Saturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Palmitic Acid (16:0)	27 mg	7.7 mg	576	2249
Stearic Acid (18:0)	3 mg	0.9 mg	344	1688
Monounsaturated Fats (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Oleic Acid (18:1)	5 mg	1.4 mg	612	2807
Polyunsaturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Linoleic Acid (18:2 n-6)	50 mg	14.2 mg	667	2344
Linolenic Acid (18:3)	9 mg	2.6 mg	300	947
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	61 mg	17.3 mg	164	901
Arginine	124 mg	35.2 mg	133	861
Aspartic Acid	151 mg	42.8 mg	205	903
Cystine	18 mg	5.1 mg	84	478
Glutamic Acid	176 mg	49.9 mg	249	988
Glycine	52 mg	14.7 mg	141	951
Histidine	33 mg	9.4 mg	113	975
Isoleucine	50 mg	14.2 mg	162	971
Leucine	94 mg	26.6 mg	178	934
Lysine	58 mg	16.4 mg	194	935
Methionine	20 mg	5.7 mg	91	930
Phenylalanine	69 mg	19.6 mg	140	973
Proline	53 mg	15 mg	148	1012
Serine	79 mg	22.4 mg	131	989
Threonine	52 mg	14.7 mg	145	960
Tryptophan	12 mg	3.4 mg	80	453
Tyrosine	39 mg	11.1 mg	137	999
Valine	60 mg	17 mg	178	984
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	1.5 g	422.4 mg	369	1470
Water-soluble Vitamins (9)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	16 µg	4.5 µg	154	439
Folate, food	16 µg	4.5 µg	154	273
Folate, total	16 µg	4.5 µg	159	375
Niacin	552 µg	156.5 µg	466	1989
Pantothenic Acid	311 µg	88.2 µg	177	876
Riboflavin	28 µg	7.9 µg	255	783
Thiamin	95 µg	26.9 µg	148	789
Vitamin B6	228 µg	64.6 µg	133	753
Vitamin C	12.1 mg	3.4 mg	322	502
Fat-soluble Vitamins (5)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	340 µg	96.4 µg	252	609
beta-Carotene	73 µg	20.7 µg	711	1093
Phylloquinone	2.3 µg	0.7 µg	638	902
Vitamin A, IU	122 IU	34.6 IU	326	916
Vitamin A, RAE	6 µg	1.7 µg	446	707
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	14 mg	4 mg	183	536
Copper, Cu	152 µg	43.1 µg	158	697
Iron, Fe	520 µg	147.4 µg	242	874
Magnesium, Mg	18 mg	5.1 mg	105	342
Manganese, Mn	371 µg	105.2 µg	131	666
Phosphorus, P	49 mg	13.9 mg	122	623
Potassium, K	670 mg	189.9 mg	51	261
Selenium, Se	0.7 µg	0.2 µg	97	691
Sodium, Na	8 mg	2.3 mg	440	1143
Zinc, Zn	200 µg	56.7 µg	144	908
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	16.2 mg	4.6 mg	240	994
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	70.1 g	19.9 g	620	1038
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	760 mg	215.5 mg	178	589
Kcal (Energy)	116 kcal	32.9 kcal	106	572
KJ (Energy)	486 kj	137.8 kj	87	703

Figure 2. Nutritional profile of boiled or baked yam (without salt, drained) with 60 nutrient values.

Foods Available Online

We searched Amazon for "Yam" and found these products.

You can click on an image or the link below for further details of each product (#ad).

Fresh African Puna Yam 5 LB Note Item Sold by... available on Amazon — Fresh African Puna Yam 5 LB Note Item Sold by...

Sweet Potatoes (Orange Flesh), 3 lb available on Amazon — Sweet Potatoes (Orange Flesh), 3 lb

Tropical Importers Fresh African Yam Tubers R... available on Amazon — Tropical Importers Fresh African Yam Tubers R...

Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Boiled Or Baked Yam (Without Salt, Drained)

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Cup, Cubes	68.0 g	2.4 oz
Cup, Cubes	136.0 g	4.8 oz

Figure 3. Common serving sizes of boiled or baked yam (without salt, drained)

9 Similar Vegetables or Vegetable Products

Explore the nutrient content of similar vegetables and vegetable products below by clicking on their names.

Similar Vegetables and Vegetable Products 1 - 9

Click on a food to explore all of the nutrients it contains.

Hawaiian Mountain Yam	No of Nutrients
Raw Hawaiian Mountain Yam	56
Steamed Hawaiian Mountain Yam (With Salt)	51
Steamed Hawaiian Mountain Yam (Without Salt)	51
Yam	No of Nutrients
Boiled Or Baked Yam (With Salt, Drained)	60
Cooked Yam (Hervido, Puerto Rican)	37
Raw Yam	61
Yam Bean/Jicama	No of Nutrients
Boiled Yam Bean/Jicama (With Salt, Drained)	44
Boiled Yam Bean/Jicama (Without Salt, Drained)	45
Raw Yam Bean/Jicama	59

Figure 4. Similar vegetables and vegetable products 1 to 9.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

Get In Touch With Us!

We welcome each and every question, comment or suggestion you might have about our site! No matter how small, trivial or complicated you think it might be.

We use your questions, comments or suggestions to update and add to our content.

Please don't hesitate to Contact Us and let us know what's on your mind.

Healthy wishes from us at,