Welcome to the potassium content in 6 different types of yams, ranging from 816 to 418 mg per 100g. The basic value from the general description of yams is Yam, raw which in 100g contains 816 mg of potassium. As a source of potassium, this corresponds to 17 % of the Recommended Daily Allowance or RDA. For this serving in your diet, the amount of Sodium is 9 mg (1% RDA), the amount of Calories is 118 kcal (6% RDA), the amount of Protein is 1.53 g (3% RDA), the amount of Fat is 0.17 g and the amount of Carbohydrate is 27.88 g (21% RDA).

For the food Yam, raw the typical serving size is 1 cup, cubes (or 150 g) which contains 1224 mg of Potassium. The precentage of the recommended daily value for this serving is 26 %. For this serving the Sodium content is 13.5 mg, the Calories content is 177 kcal, the Protein content is 2.3 g, the Fat content is 0.26 g and the Carbohydrate content is 41.82 g.

This list of 6 types of yams, is brought to you by www.dietandfitnesstoday.com and ranges from Yam, raw through to Mountain yam, hawaii, raw where all food items are ranked by the content or amount per 100g. The nutritional potassium content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much potassium in yams.

Potassium Levels

The recommended daily allowance for potassium is actually an adequate intake. The RDA for all of the nutrition data listed on this page is for 4.7g per day which is for males and females between the ages of 14 and 70+. For children between the ages of 1-3 years it is 3.0g, for children between the ages of 4-8 years it is 3.8g, and for children between the ages of 9-13 years it is 4.5g. For women during lactation between the ages of 19-50 years the level is slightly higher at 5.1g.

The level of potassium can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The total food items which are raw is 2 items. The highest amount of potassium from the 2 raw items is in Yam, raw where the content is 816 mg per 100g. The number of food items which are cooked are 4 items. The highest amount of potassium from the 4 cooked items is in Yam, cooked, boiled, drained, or baked, without salt where the amount is 670 mg per 100g. Comparing raw and cooked yams shows that cooking can change the levels of potassium by 146 mg in a 100g serving.

The list below gives the total potassium content in the 6 items from the general description 'yams' each of which show the potassium amount as well as Sodium, Calories, Protein, Fat and Carbohydrate. The top 6 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

yams potassium per 100g

Average Content for yams

The average (or more correctly the arithmetic mean) amount of potassium contained in 100g of yams, based on the list below of 6 different items under the general description of yams, is 594.00 mg of potassium. This average value corresponds to 12.64 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Sodium is 89.00 mg, the average amount of Calories is 96.50 kcal, the average amount of Protein is 1.55 g, the average amount of Fat is 0.12 g and the average amount of Carbohydrate is 23.11 g.

Median Amount

The median value of Potassium is found in Yam, cooked, boiled, drained, or baked, with salt which in 100g contains 670 mg of Potassium. This corresponds to 14 % of the recommended daily allowance. For this serving the amount of Sodium is 244 mg, the amount of Calories is 114 kcal, the amount of Protein is 1.49 g, the amount of Fat is 0.14 g and the amount of Carbohydrate is 26.99 g.

Highest potassium Content per 100g

Using the list below for the 6 different yams nutrition entries in our database, the highest amount of potassium is found in Yam, raw which contains 816 mg of potassium per 100g. The associated percentage of RDA is 17 %. For this 100g serving the Sodium content is 9 mg, the Calories content is 118 kcal, the Protein content is 1.53 g, the Fat content is 0.17 g, the Carbohydrate content is 27.88 g.

The lowest amount of potassium is in Mountain yam, hawaii, raw which in 100g contains 418 mg of potassium. This gives as percentage of the recommended daily allowance 9 % of the RDA. For this 100g serving the amount of Sodium is 13 mg, the amount of Calories is 67 kcal, the amount of Protein is 1.34 g, the amount of Fat is 0.1 g, the amount of Carbohydrate is 16.3 g.

The difference between the highest and lowest values gives a potassium range of 398 mg per 100g. The range for the other nutrients are as follows; 4 mg for Sodium, 51 kcal for Calories, 0.19 g for Protein, 0.07 g for Fat, 11.58 g for Carbohydrate.

Highest Amount of potassium per Serving

Please remember that the above gives an accurate value in 100g for high potassium foods in your diet. For example 100g of Yam, raw contains 816 mg of potassium. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the potassium nutritional content.

The food with the highest potassium content per typical serving is Yam, raw which contains 1224 mg in 1 cup, cubes (or 150 g). The precentage of the recommended daily value for this serving is 26 %. For this serving the Sodium content is 13.5 mg, the Calories content is 177 kcal, the Protein content is 2.3 g, the Fat content is 0.26 g and the Carbohydrate content is 41.82 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing potassium which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in potassium.


Yams List, potassium Content per 100g

1. Yam, raw - Potassium
  Potassium (%RDA)Sodium (%RDA)Calories (%RDA)Carbohydrate (%RDA)Fat (%RDA)Protein (%RDA)
  For a 100g serving :
  816 mg (17%)9 mg (1%)118 kcal (6%)27.88 g (21%)0.17 g (0%)1.53 g (3%)
  Typical Serving size of 1 cup and cubes (or 150g):
   1224 mg (26%) 13.5 mg (1%) 177 kcal (9%) 41.82 g (32%) 0.26 g (0%) 2.3 g (5%)
2. Yam, cooked, boiled, drained, or baked, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  670 mg (14%)8 mg (1%)116 kcal (6%)27.48 g (21%)0.14 g (0%)1.49 g (3%)
  Typical Serving size of 1 cup and cubes (or 136g):
   911.2 mg (19%) 10.88 mg (1%) 157.76 kcal (8%) 37.37 g (29%) 0.19 g (0%) 2.03 g (4%)
  Other serving sizes .5 cup and cubes (or 68g):
  455.6 mg (10%) 5.44 mg (0%) 78.88 kcal (4%) 18.69 g (14%) 0.1 g (0%) 1.01 g (2%)
3. Yam, cooked, boiled, drained, or baked, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  670 mg (14%)244 mg (15%)114 kcal (6%)26.99 g (21%)0.14 g (0%)1.49 g (3%)
  Typical Serving size of 1 cup and cubes (or 136g):
   911.2 mg (19%) 331.84 mg (21%) 155.04 kcal (8%) 36.71 g (28%) 0.19 g (0%) 2.03 g (4%)
  Other serving sizes .5 cup and cubes (or 68g):
  455.6 mg (10%) 165.92 mg (10%) 77.52 kcal (4%) 18.35 g (14%) 0.1 g (0%) 1.01 g (2%)
4. Mountain yam, hawaii, cooked, steamed, without salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  495 mg (11%)12 mg (1%)82 kcal (4%)20 g (15%)0.08 g (0%)1.73 g (3%)
  Typical Serving size of 1 cup and cubes (or 145g):
   717.75 mg (15%) 17.4 mg (1%) 118.9 kcal (6%) 29 g (22%) 0.12 g (0%) 2.51 g (5%)
5. Mountain yam, hawaii, cooked, steamed, with salt - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  495 mg (11%)248 mg (16%)82 kcal (4%)19.99 g (15%)0.08 g (0%)1.73 g (3%)
  Typical Serving size of 1 cup and cubes (or 145g):
   717.75 mg (15%) 359.6 mg (22%) 118.9 kcal (6%) 28.99 g (22%) 0.12 g (0%) 2.51 g (5%)
6. Mountain yam, hawaii, raw - Potassium
  Potassium Sodium Calories Carbohydrate Fat Protein
  For a 100g serving :
  418 mg (9%)13 mg (1%)67 kcal (3%)16.3 g (13%)0.1 g (0%)1.34 g (3%)
  Typical Serving size of .5 cup and cubes (or 68g):
   284.24 mg (6%) 8.84 mg (1%) 45.56 kcal (2%) 11.08 g (9%) 0.07 g (0%) 0.91 g (2%)




Related Calories and Nutrition Facts in yams

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potassium and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats