Yam, cooked, boiled, drained, or baked Nutrition Facts & Health Impact

Nutrition Facts

Serving Size: 100g

Calories486

Total Fat0.1g

Saturated Fat0.0g

Total Carbs27.5g

Fiber3.9g

Sugars0.5g

Protein1.5g

Macro Breakdown

Protein1.5g (5%)

Carbs27.5g (94%)

Fat0.1g (1%)

Glycemic Impact

Glycemic Index	37 (Low)
Glycemic Load	8
Insulin Index	40

Health Scores (0-10)

10.0

Metabolic

7.8

Inflammation

7.1

Hormonal

7.3

Gut Health

8.1

Skin Health

5.0

Brain Health

8.2

Bone Health

6.9

Sleep

7.5

Exercise

6.5

Longevity

5.3

Detox

7.2

Immunity

7.9

Pral

3.5

Satiety

0.0

Nutrient Density

6.2

Bioavailability

10.0

Electrolyte

5.3

Methylation

🧬 How Yam, cooked, boiled, drained, or baked Affects Your Health

💪

Testosterone 2% DV

Zinc (undefined% DV) supports testosterone production. It's a cofactor for 5α-reductase and inhibits aromatase.

🧘

Cortisol & Stress 4% DV

Magnesium (undefined% DV) calms the nervous system. It blocks NMDA receptors and reduces stress-induced cortisol spikes.

🧘

Cortisol 13% DV

Vitamin B6 (undefined% DV) helps produce serotonin and GABA — calming neurotransmitters that counter cortisol.

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Thyroid 1% DV

Selenium (undefined% DV) converts T4 to active T3. Essential for thyroid function.

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Anemia

vitamin c + copper. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.

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Inflammation

vitamin c + fiber. Omega-3 EPA/DHA → resolvins (pro-resolving mediators). Antioxidants neutralize free radicals. Fiber .

🩸

Iron 3% DV

3% DV. Supports red blood cells and oxygen transport. Low iron = fatigue, brain fog.

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Magnesium 4% DV

4% DV. Calms nerves, relaxes muscles, supports sleep.

Complete Nutrient Profile

Nutrient	Amount / 100g	% Daily Value
Energy Kcal	486.0 kJ	—
Protein	1.5 g	3% DV
Total Fat	0.1 g	—
Carbohydrate	27.5 g	10% DV
Fiber	3.9 g	14% DV
Sugar	0.5 g	1% DV
Sodium	8.0 mg	—
Calcium	14.0 mg	1% DV
Iron	0.5 mg	3% DV
Magnesium	18.0 mg	4% DV
Phosphorus	49.0 mg	4% DV
Potassium	670.0 mg	14% DV
Zinc	0.2 mg	2% DV
Vitamin C	12.1 mg	13% DV
Vitamin B6	0.2 mg	13% DV
Folate	16.0 µg	4% DV
Vitamin A	6.0 µg	1% DV
Vitamin E	0.3 mg	2% DV
Vitamin K	2.3 µg	2% DV
Selenium	0.7 µg	1% DV

Compare Yam, cooked, boiled, drained, or baked With...

Acorn stew (Apache)
399 cal Alcoholic beverage, wine, table, white, Chardonnay
351 cal Artichokes, (globe or french), cooked, boiled, drained
211 cal Artichokes, (globe or french), cooked, boiled, drained
220 cal Artichokes, (globe or french), cooked, boiled, drained
188 cal

Frequently Asked Questions

How does Yam, cooked, boiled, drained, or baked, without salt support gut health?

Yam, cooked, boiled, drained, or baked, without salt contains 3.9g of fiber per 100g (14% DV). Fiber feeds beneficial gut bacteria, which produce short-chain fatty acids (butyrate) that reduce inflammation, strengthen the gut barrier, and improve insulin sensitivity.

Does Yam, cooked, boiled, drained, or baked, without salt affect hormones?

Yes — Yam, cooked, boiled, drained, or baked, without salt is rich in fiber (14% DV), which Binds excess estrogen in gut for excretion (enterohepatic circulation interruption). Slows glucose absorption → lower insulin spikes.. fiber supports Estrogen and Insulin production. vitamin b6 supports Progesterone and Dopamine production.

Is Yam, cooked, boiled, drained, or baked, without salt good for blood pressure?

Yes. Yam, cooked, boiled, drained, or baked, without salt provides 670mg of potassium per 100g (14% DV). Potassium helps lower blood pressure by counteracting sodium's effects and relaxing blood vessel walls. The sodium-to-potassium ratio is 83.8.

Does Yam, cooked, boiled, drained, or baked, without salt contain anti-nutrients?

Oxalates (spinach, beet greens, Swiss chard — bind calcium). Goitrogens (raw cruciferous — broccoli, kale, cabbage — can impair thyroid iodine uptake). Cooking cruciferous vegetables deactivates goitrogens. Pair high-oxalate greens with calcium-rich foods (they bind in gut, not kidneys). Avoid green potatoes. Only a concern with very high raw intake + iodine deficiency (for goitrogens) or kidney stone history (for oxalates).