Yam - 177 calories
Manufacturer Goya Foods, Inc.
Product Information and Ingredients
Yam is manufactured by Goya Foods, Inc. with a suggested serving size of 1 cup (150 g) and 177 calories per serving. The nutritional value of a suggested serving of yam includes 0 mg of cholesterol, 0 mg of sodium, 42 grams of carbohydrates, 6 grams of dietary fiber, 1 grams of sugar and 2 grams of proteins.
The product's manufacturer code is UPC: 41331090544.
This product is a good source of vitamin c .
Yam is a low fat food because it contains less than 3 grams of fat per suggested serving.
Vitamin C 65% of DV
A serving of 1 cup (150 g) of yam has 65% of the recommended daily needs of vitamin c.
Ingredient List
- Yam And Sodium Bisulfite Used As A Preservative
Nutrition Facts
Serving Size 1 cup (150 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 177 | Calories from Fat 0 | |
| % Daily Value* | ||
| Total Fat 0g | 0% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 0mg | 0% | |
| Total Carbohydrate 42g | 21% | |
| Dietary Fiber 6g | 36% | |
| Sugars 1g | ||
| Protein 2g | ||
| Vitamin A 6% | Vitamin C 65% |
| Calcium 3% | Iron 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition Facts
Serving Size 100g (about 3.52 oz)
| Amount Per Serving | ||
|---|---|---|
| Calories 118 | Calories from Fat 0 | |
| % Daily Value* | ||
| Total Fat 0g | 0% | |
| Saturated Fat 0g | 0% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 9mg | 1% | |
| Total Carbohydrate 28g | 14% | |
| Dietary Fiber 4g | 24% | |
| Sugars 1g | ||
| Protein 1g | ||
| Vitamin A 4% | Vitamin C 43% |
| Calcium 2% | Iron 4% |
* Percent Daily Values are based on a 2,000 calorie diet.
Yam Nutritional Value
| Nutrient | Suggested Serving 1 cup (150 g) | Standard Serving 100g |
|---|---|---|
| Energy | 177 kcal (13%) | 118 kcal (9%) |
| Protein | 2 g (6%) | 1.33 g (4%) |
| Total Lipid (fat) | 0 g (0%) | 0 g (0%) |
| Carbohydrate, By Difference | 42 g (21%) | 28 g (14%) |
| Fiber, Total Dietary | 6 g (36%) | 4 g (24%) |
| Sugars, Total | 1 g (6%) | 0.67 g (4%) |
| Calcium, Ca | 30 mg (3%) | 20 mg (2%) |
| Iron, Fe | 0.72 mg (6%) | 0.48 mg (4%) |
| Sodium, Na | 14 mg (1%) | 9 mg (1%) |
| Vitamin C, Total Ascorbic Acid | 25.8 mg (65%) | 17.2 mg (43%) |
| Vitamin A, Iu | 200 IU (6%) | 133 IU (4%) |
| Fatty Acids, Total Saturated | 0 g (0%) | 0 g (0%) |
| Fatty Acids, Total Trans | 0 g (0%) | 0 g (0%) |
| Cholesterol | 0 mg (0%) | 0 mg (0%) |
Calories Burn off Time
How long would it take to burn off Goya Foods, Inc. Yam with 177 calories? A brisk walk for 38 minutes, jogging for 18 minutes, or hiking for 30 minutes will help your burn off the calories in yam.
Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.
| Physical Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 37 minutes |
| Dancing | 32 minutes |
| Golfing | 32 minutes |
| Hiking | 30 minutes |
| Light Gardening | 32 minutes |
| Stretching | 59 minutes |
| Walking - 3.5 mph | 38 minutes |
| Weight Training - light workout | 49 minutes |
| Aerobics | 22 minutes |
| Basketball | 24 minutes |
| Bicycling - 10 mph or more | 18 minutes |
| Running - 5 mph | 18 minutes |
| Swimming | 21 minutes |
| Walking - 4.5 mph | 23 minutes |
| Weight Training - vigorous workout | 24 minutes |
Footnotes
Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.
Dietary Recommendations
A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:
- Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
- A variety of whole fruits
- Grains with at least half of which are whole grains
- Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
- Protein foods, including seafood, lean meats and poultry, eggs and nuts
- Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium