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One cup (136 grams) of baked yams provides (2Trusted Source):
Calories: 158
Carbs: 37 grams
Protein: 2 grams
Fat: 0 grams
Fiber: 5 grams
Vitamin C: 18% of the Daily Value (DV)
Vitamin B5: 9% of the DV
Manganese: 22% of the DV
Magnesium: 6% of the DV
Potassium: 19% of the DV
Thiamine: 11% of the DV
Copper: 23% of the DV
Folate: 6% of the DV
Yams are not only an excellent source of fiber but also high in potassium and manganese, which are important for supporting bone health, growth, metabolism, and heart function (3Trusted Source, 4Trusted Source).
These tubers also provide decent amounts of other micronutrients, such as copper and vitamin C.
Copper is vital for red blood cell production and iron absorption, while vitamin C is a strong antioxidant that can boost your immune system (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).
