17 Fit Food calories Vegetables and mushrooms
Yams calories and nutrition facts
Yams: 118 kcal per 100 g, protein 1.5 g, fat 0.17 g, carbs 23.8 g. Typical serving (150 g): 177 kcal.
True yams are big, starchy tubers with rough, bark-like skin and white or purple flesh, a staple of West African and Caribbean cooking, boiled, fried or pounded. They’re not the orange sweet potatoes that US supermarkets often label as yams. Raw yam has about 118 kcal per 100 g and is rich in potassium.
- High in fibre
- Fat-free
- Very low salt
- High in potassium
- Protein 5%
- Fat 1%
- Carbs 81%
- Other 13%
In everyday portions
- Typical serving · 150 g 177 kcal P 2.3 · F 0.3 · C 35.7 g
- 100 kcal is 85 g this much of it gives 100 kcal
- Energy density Low 1.2 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 118 kcal 494 kJ 6%
- Protein 1.5 g 3%
- Fat 0.17 g <1%
- Carbs available, without fibre 23.8 g 9%
- Fibre 4.1 g
- Salt 0.02 g <1%
Where the calories come from
- Protein 5%
- Fat 1%
- Carbs 81%
- Other 13%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 7 µg <1%
- Vitamin D 0 µg 0%
- Vitamin E 0.35 mg 3%
- Vitamin K 2.3 µg 3%
- Vitamin C 17.1 mg 21%
- Vitamin B1 thiamin 0.112 mg 10%
- Vitamin B2 riboflavin 0.032 mg 2%
- Vitamin B3 niacin 0.552 mg 3%
- Vitamin B5 pantothenic acid 0.314 mg 5%
- Vitamin B6 0.293 mg 21%
- Folate B9 23 µg 12%
- Vitamin B12 0 µg 0%
- Choline 16.5 mg
Minerals
- Potassium 816 mg 41%
- Calcium 17 mg 2%
- Phosphorus 55 mg 8%
- Magnesium 21 mg 6%
- Iron 0.54 mg 4%
- Zinc 0.24 mg 2%
- Copper 0.178 mg 18%
- Manganese 0.397 mg 20%
- Selenium 0.7 µg 1%
- Iodine 0.9 µg <1%
- Sodium 9 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in fibre
- Fat-free
- Very low salt
- High in potassium
- Source of vitamin C
- Source of vitamin B6
- Source of manganese
- Source of copper
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 90% More calories than 90% of vegetables and mushrooms.
- 85% More fibre than 85% of vegetables and mushrooms.
- 97% More potassium than 97% of vegetables and mushrooms.
- 91% More vitamin B6 than 91% of vegetables and mushrooms.
- 81% More manganese than 81% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Taro 112 kcal
- Lemongrass 99 kcal
- Sweet potato 86 kcal
- Baked sweet potato 90 kcal
- Potatoes 77 kcal
- Ginger 80 kcal
More in Vegetables and mushrooms
- Garlic 149 kcal
- Cassava 160 kcal
- Peas 81 kcal
- Brussels sprouts 43 kcal
- Asparagus 20 kcal
- Sweet corn 86 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170071.
The vitamins and minerals it lacked come from BLS (Germany).
Carbs are available carbohydrates, without fibre, as on EU labels.