Vegetables · Nutrition Facts
Garnet Yam Nutrition Facts
Garnet yam is a vibrant, sweet potato variety known for its rich, deep red skin and orange flesh. It is a nutrient-dense vegetable, particularly high in beta-carotene and fiber.
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86kcal
Calories
1.3g
Protein
20.1g
Carbs
0.2g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 medium garnet yam, 200g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 86kcal | 172kcal |
| Protein | 1.3g | 2.6g |
| Total Carbohydrates | 20.1g | 40.2g |
| Dietary Fiber | 3g | 6g |
| Sugars | 7g | 14g |
| Total Fat | 0.2g | 0.4g |
| Saturated Fat | 0.1g | 0.2g |
| Sodium | 8mg | 16mg |
| Water | 77.4g | 154.8g |
Adjust the serving size
Estimate nutrients in a portion of Garnet Yam. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 medium garnet yam (200 g). Enter 1–5000 g.
- Calories
- 172 kcal
- Protein
- 2.6 g
- Carbohydrates
- 40.2 g
- Fiber
- 6 g
- Sugars
- 14 g
- Fat
- 0.4 g
- Sodium
- 16 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
% Daily Value
24% Daily Value
3% Daily Value
8% Daily Value
Serving ideas
- Roast it with a drizzle of olive oil and a sprinkle of cinnamon.
- Slice it raw and add it to a salad for a sweet and crunchy texture.
- Puree it into a smoothie for a nutritious and creamy drink.
Storage
Storage tip: Store garnet yam in a cool, dark place to maintain its freshness and flavor.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
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