Know what’s on your plate
Yam
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 118 kcal —
- Protein 1.5 g 3%
- Carbohydrate 24 g 9%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 4.1 g 15%
- Sugars 0.5 g —
- Sodium 9 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 7 µg 1%
- Vitamin C 17.1 mg 19%
- Vitamin D 0 µg 0%
- Vitamin E 0.35 mg 2%
- Vitamin K 2.3 µg 2%
- Thiamin (B1) 0.11 mg 9%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.55 mg 3%
- Pantothenic acid (B5) 0.31 mg 6%
- Vitamin B6 0.29 mg 17%
- Folate (B9) 23 µg 6%
- Vitamin B12 0 µg 0%
- Choline 16.5 mg 3%
Minerals
- Calcium 17 mg 1%
- Iron 0.54 mg 3%
- Magnesium 21 mg 5%
- Phosphorus 55 mg 4%
- Potassium 816 mg 17%
- Zinc 0.24 mg 2%
- Copper 0.18 mg 20%
- Manganese 0.4 mg 17%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 118 | 1.5 g | 24 g | 0.2 g |
| 1 × cup, cubes | 150 g | 177 | 2.3 g | 36 g | 0.3 g |
| 2 × cup, cubes | 300 g | 354 | 4.6 g | 71 g | 0.5 g |
| ½ × cup, cubes | 75 g | 89 | 1.1 g | 18 g | 0.1 g |
| 3 × cup, cubes | 450 g | 531 | 6.9 g | 107 g | 0.8 g |
| 4 × cup, cubes | 600 g | 708 | 9.2 g | 143 g | 1 g |
Similar foods
- Hawaii mountain yamraw67 kcal / 100 g
- Ordinary yamamorphophallus sp.83 kcal / 100 g
- Yam flour381 kcal / 100 g
- Purple water yampeeled, raw88 kcal / 100 g
- Yellow yampulp, steamed, sampled in the island of la martinique127 kcal / 100 g
- Sweet potatoraw86 kcal / 100 g
- Jicama yambeanraw38 kcal / 100 g
- Jicama yambean tuberraw38 kcal / 100 g
- Taroraw112 kcal / 100 g
- Potatoflesh and skin, raw77 kcal / 100 g
Questions about Yam
How do you cook yam so it turns tender without falling apart?
Peel it, cut it into even chunks and simmer in salted water for about 15–20 minutes, until a knife slips in easily. Drain well; the chunks can be served as they are or mashed.
Can you roast yam in the oven?
Yes. Peel and cut it into even cubes, toss with a little oil, then roast at 200°C for about 30–40 minutes, turning once, until browned and tender.
How should you store yam?
Keep whole, unpeeled yam in a cool, dark, dry, well-ventilated place; don’t refrigerate it. Once peeled or cut, cover and refrigerate it, then use within a few days.
Is yam the same as sweet potato?
No. They are different plants: yam is a tropical tuber, while sweet potato belongs to a different plant family. Sweet potato is usually sweeter and has 86 kcal per 100 g, compared with 118 kcal in yam.
What dishes can you make with yam?
Boiled yam is a simple side dish, while mashed yam can be shaped into pounded yam and eaten with soup or stew. You can also roast it or add cooked chunks to a curry.
Can you eat yam raw?
Cook yam before eating it. Raw yam can be hard to digest and some types may irritate the mouth or throat; peeling and thorough cooking make it suitable to eat.
Is yam a source of fibre?
Yes. Yam is a source of fibre: a 150 g portion provides 6.2 g.
How do you choose a good yam?
Choose one that feels firm and heavy for its size, with dry, intact skin and no soft spots, mould or deep cuts. Avoid roots that feel damp or have a fermented smell.
Source: USDA FoodData Central 170071 · per 100 g · carbohydrate per EU label, fibre excluded
