Know what’s on your plate
Yam
Calories & nutrition
cooked, boiled, drained, or baked, without salt
Vegetables
USDA 170072
116
caloriesper 100 g
Protein1.5 g
Carbs23.6 g
Fat0.1 g
Nutrition facts
Per 100 g% DV- Calories 116 kcal —
- Protein 1.5 g 3%
- Carbohydrate 23.6 g 9%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 3.9 g 14%
- Sugars 0.5 g —
- Sodium 8 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 6 µg 1%
- Vitamin C 12.1 mg 13%
- Vitamin D 0 µg 0%
- Vitamin E 0.34 mg 2%
- Vitamin K 2.3 µg 2%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.55 mg 3%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.23 mg 13%
- Folate (B9) 16 µg 4%
- Vitamin B12 0 µg 0%
- Choline 16.2 mg 3%
Minerals
- Calcium 14 mg 1%
- Iron 0.52 mg 3%
- Magnesium 18 mg 4%
- Phosphorus 49 mg 4%
- Potassium 670 mg 14%
- Zinc 0.2 mg 2%
- Copper 0.15 mg 17%
- Manganese 0.37 mg 16%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 116 | 1.5 g | 23.6 g | 0.1 g |
| 1 × cup, cubes | 136 g | 158 | 2 g | 32.1 g | 0.2 g |
| 2 × cup, cubes | 272 g | 316 | 4.1 g | 64.1 g | 0.4 g |
| ½ × cup, cubes | 68 g | 79 | 1 g | 16 g | 0.1 g |
| 3 × cup, cubes | 408 g | 473 | 6.1 g | 96.2 g | 0.6 g |
| 4 × cup, cubes | 544 g | 631 | 8.1 g | 128.3 g | 0.8 g |
Questions about Yam
How many calories are in 100 g of Yam?
100 g of Yam has 116 kcal, with 1.5 g protein, 23.6 g carbohydrate and 0.1 g fat.
How many calories are in 1 × cup, cubes (136 g) of Yam?
1 × cup, cubes (136 g) of Yam has 158 kcal, with 2 g protein, 32.1 g carbohydrate and 0.2 g fat.
How many calories are in 2 × cup, cubes (272 g) of Yam?
2 × cup, cubes (272 g) of Yam has 316 kcal, with 4.1 g protein, 64.1 g carbohydrate and 0.4 g fat.
How many calories are in ½ × cup, cubes (68 g) of Yam?
½ × cup, cubes (68 g) of Yam has 79 kcal, with 1 g protein, 16 g carbohydrate and 0.1 g fat.
How many calories are in 3 × cup, cubes (408 g) of Yam?
3 × cup, cubes (408 g) of Yam has 473 kcal, with 6.1 g protein, 96.2 g carbohydrate and 0.6 g fat.
How many calories are in 4 × cup, cubes (544 g) of Yam?
4 × cup, cubes (544 g) of Yam has 631 kcal, with 8.1 g protein, 128.3 g carbohydrate and 0.8 g fat.
Source: USDA FoodData Central 170072 · per 100 g · carbohydrate per EU label, fibre excluded
