Basic Microwave Yam - 1 serving
Preparation: 5 min. Cooking: 5 min. Total: 10 min.
Wash yams. Puncture a few times with a fork. Place on paper towel on microwave-safe dish. Cook on high for 4-5 minutes for the first yam, plus 2-3 minutes for each additional yam. Turn over yams halfway through cooking.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 100 Cal |
0.17 g |
24 g |
2.3 g |
3.8 g |
7.4 g |
0 mg |
41 mg |
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Nutrients
| Calories |
100 Cal |
|
| Fat |
0.17 g |
|
| Carbs |
24 g |
|
| Protein |
2.3 g |
|
| Fiber |
3.8 g |
|
| Sugar |
7.4 g |
|
|
Fats
| Fat |
0.17 g |
|
| Fat, Sat. |
0.039 g |
|
| Fat, Mono. |
0.0011 g |
|
| Fat, Poly. |
0.073 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
15 mg |
2.7% |
| Niacin |
1.7 mg |
11% |
| Panto. Acid |
1 mg |
20% |
| Riboflavin |
0.12 mg |
9.3% |
| Thiamin |
0.12 mg |
10% |
| Vitamin A |
22000 IU |
730% |
| Vitamin B6 |
0.33 mg |
20% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
22 mg |
25% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
0.81 mg |
5.4% |
| Vitamin K |
2.6 mcg |
2.2% |
|
Minerals
| Calcium |
43 mg |
4.3% |
| Copper |
0.18 mg |
20% |
| Fluoride |
0 mcg |
0% |
| Iron |
0.79 mg |
9.8% |
| Magnesium |
31 mg |
7.3% |
| Manganese |
0.57 mg |
8% |
| Phosphorus |
62 mg |
8.8% |
| Potassium |
540 mg |
12% |
| Selenium |
0.23 mcg |
0.41% |
| Sodium |
41 mg |
2.7% |
| Zinc |
0.36 mg |
3.3% |
|
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