Yam
150 g of yam is 177 kcal and mainly feeds your kidneys, immune and heart.
PER 150 G AS BOUGHT · 177 KCAL
The portion is the serving PeakPie's healthy kitchen standard allows for this ingredient (starch).
What it feeds
The score is what this one portion would do for the organ on an otherwise empty day, against PeakPie’s daily targets for an adult aged 19 to 50 (protein at 70 kg). Your own targets in the app follow your age, sex, weight and activity.
What’s in 150 g
| NUTRIENT | AMOUNT | OF A DAY |
|---|---|---|
| Potassium | 1,224mg | 41% |
| B6 | 0.4mg | 34% |
| Vitamin C | 26mg | 31% |
| Copper | 0.3mg | 30% |
| Fiber | 6.1g | 20% |
| Phosphorus | 83mg | 12% |
| Folate (B9) | 35 mcg DFE | 9% |
| Magnesium | 32mg | 9% |
| Iron | 0.8mg | 6% |
| Choline | 25mg | 5% |
| Protein | 2.3g | 4% |
| Zinc |
Watch out
- Saturated fat0.1g · <1% of the UK reference intake
- Sugars0.8g · 1% of the UK reference intake
- Salt0g · 1% of the UK reference intake
What may be claimed
Yam is a source of Copper, Potassium, B6, Vitamin C. These are the authorised wordings from the GB Nutrition and Health Claims Register for those nutrients, the only health claims anyone may make about this food.
Copper
- Copper contributes to normal function of the immune system.
- Copper contributes to maintenance of normal connective tissues.
- Copper contributes to normal iron transport in the body.
A trace mineral that helps immune cells mature, moves iron around the body, and cross-links the collagen in connective tissue.
Potassium
- Potassium contributes to the maintenance of normal blood pressure.
- Potassium contributes to normal muscle function.
- Potassium contributes to normal functioning of the nervous system.
The electrolyte that counterbalances sodium — easing blood pressure, moving fluid in and out of cells, and firing muscles and nerves.
B6
- Vitamin B6 contributes to normal psychological function.
- Vitamin B6 contributes to the normal function of the immune system.
- Vitamin B6 contributes to normal functioning of the nervous system.
- Vitamin B6 contributes to the regulation of hormonal activity.
- Vitamin B6 contributes to normal protein and glycogen metabolism.
A B vitamin that converts the protein you eat into neurotransmitters like serotonin and dopamine, and helps release stored energy.
Vitamin C
More foods for your kidneys
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