Yam, ordinary: nutrition for pregnancy & family
Also known as Kath aloo, Gherkochoo, White yam, Winged yam, Water yam, Purple yam, Ratadu, Sooran, Suvarna gadda, Shriew jrong, Chena, Haa, Goradu, Pidaloo, Khamba alu, Aalu, Karunai kizhangu, Durdakandagadda. Food group: Roots and Tubers. Vegetarian.
What 100 g gives you in pregnancy
| Folate | 16 mcg — 3% of the daily need in pregnancy |
- Folate lowers the risk of neural tube defects, which form in the first weeks of pregnancy.
Daily requirements are NIH / US Dietary Reference Intakes recommended intakes for pregnancy. Requirements differ by country — folate is 600 mcg in US guidance against 570 mcg in India's — so percentages are only meaningful against the authority named here. They are for 100 g of this food and are a guide, not a meal plan; your doctor may advise different amounts for you.
The same food in US food tables
The USDA publishes its own analysis of this food. The figures differ, because they measure different varieties grown in different conditions -- neither is wrong. See Yam, raw in the USDA tables.
Explore further
Yam, ordinary is a notable source of folate and vitamin c — see what each does in pregnancy.
More roots and tubers: Beet root, Carrot, orange, Carrot, red, Colocasia, Lotus root, Potato, brown skin, big.
Yam, ordinary in Indian languages
| Assamese | Kath aloo |
| Bengali | Gherkochoo |
| English | White yam, Winged yam, Water yam, Purple yam |
| Gujarati | Ratadu |
| Hindi | Sooran |
| Kannada | Suvarna gadda |
| Khasi | Shriew jrong |
| Malayalam | Chena |
| Manipuri | Haa |
| Marathi | Goradu |
| Odia | Khamba alu |
| Sanskrit | Aalu |
| Tamil | Karunai kizhangu |
| Telugu | Durdakandagadda |
Regional names as recorded by ICMR-NIN in the Indian Food Composition Tables.
Nutrition per 100 g
| Energy | 83 kcal |
| Protein | 2.2 g |
| Fat | 0.2 g |
| Carbohydrate | 17.6 g |
| Fibre | 4.1 g |
| Iron | 0.8 mg |
| Calcium | 16 mg |
| Folate | 16 mcg |
| Vitamin C | 13.9 mg |
Why it can help during pregnancy
- Vitamin C: Vitamin C helps your body absorb iron from food.
Consensus public-health guidance (WHO / ICMR-NIN). A balanced, varied diet matters more than any single food.
Nutrition source: ICMR-NIN — Indian Food Composition Tables (IFCT). Values are typical per 100 g and vary by variety and preparation.
Educational information, not medical or dietary advice. Most everyday foods are fine in normal amounts — ask your doctor or dietitian about anything specific to your pregnancy.