Yam, Raw
Pregnancy nutrients in 100 g
100 g gives about 28% of daily potassium, 20% of daily vitamin C and 15% of daily vitamin B-6 needed in pregnancy.
- Potassium 816 mg
- Vitamin C 17.1 mg
- Vitamin B-6 0.29 mg
- Folate (DFE) 23 mcg
- Choline 16.5 mg
- Protein 1.53 g
- Zinc 0.24 mg
- Riboflavin 0.03 mg
- Iron 0.54 mg
- Calcium 17 mg
- DHA 0 g
- Vitamin B-12 0 mcg
- Vitamin D 0 IU
Show full nutrient table
| Nutrient | In 100 g | Daily reference |
|---|---|---|
| Calcium | 17 mg | 1000 mg |
| Choline | 16.5 mg | 450 mg |
| DHA | 0 g | 0.3 g |
| Folate (DFE) | 23 mcg | 600 mcg |
| Iron | 0.54 mg | 27 mg |
| Potassium | 816 mg | 2900 mg |
| Protein | 1.53 g | 70 g |
| Riboflavin | 0.03 mg | 1.4 mg |
| Vitamin B-12 | 0 mcg | 2.6 mcg |
| Vitamin B-6 | 0.29 mg | 1.9 mg |
| Vitamin C | 17.1 mg | 85 mg |
| Vitamin D | 0 IU | 600 IU |
| Zinc | 0.24 mg | 11 mg |
Pregnancy guidance
AvoidRaw yam should be strictly avoided during pregnancy. Raw true yams contain naturally occurring toxic alkaloids like dioscorine that can cause gastrointestinal distress and systemic toxicity when eaten uncooked. FDA food safety rules state that yams must always be peeled and cooked thoroughly using heat to neutralize toxic compounds and destroy soil pathogens. Only consume yams that have been fully boiled, baked, or roasted.
How to read this
During pregnancy you need more of certain nutrients each day, like folate, iron and choline. Each bar shows how much of that daily amount 100 g of Yam, Raw provides. 100% means 100 g alone covers the whole day; smaller numbers show its share. A ✓ marks 100% or more.