Yam: calories and nutrition
Calories and protein in yam by portion and type. A true yam is a different plant from the sweet potato.
Raw · 1 cup, cubes (150 g)
177kcal
- 2gProtein
- 42gCarbs
- 0gFat
- Fiber 6g
- Sugar 1g
- Saturated fat 0g
- Sodium 14mg
5% of the EU protein reference intake (50 g) · 9% of the EU energy reference intake (2,000 kcal)
Raw · 100 g
118kcal
- 2gProtein
- 28gCarbs
- 0gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 0g
- Sodium 9mg
3% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Raw · 150 g
177kcal
- 2gProtein
- 42gCarbs
- 0gFat
- Fiber 6g
- Sugar 1g
- Saturated fat 0g
- Sodium 14mg
5% of the EU protein reference intake (50 g) · 9% of the EU energy reference intake (2,000 kcal)
Boiled · 1 cup, cubes (136 g)
158kcal
- 2gProtein
- 37gCarbs
- 0gFat
- Fiber 5g
- Sugar 1g
- Saturated fat 0g
- Sodium 11mg
4% of the EU protein reference intake (50 g) · 8% of the EU energy reference intake (2,000 kcal)
Boiled · 100 g
116kcal
- 1gProtein
- 27gCarbs
- 0gFat
- Fiber 4g
- Sugar 0g
- Saturated fat 0g
- Sodium 8mg
3% of the EU protein reference intake (50 g) · 6% of the EU energy reference intake (2,000 kcal)
Boiled · 150 g
174kcal
- 2gProtein
- 41gCarbs
- 0gFat
- Fiber 6g
- Sugar 1g
- Saturated fat 0g
- Sodium 12mg
4% of the EU protein reference intake (50 g) · 9% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Raw118 2280
- Boiled116 1270
Questions
Which has more calories: yam (boiled) or yam (raw)?
Yam (raw): 118 kcal per 100 g, more than yam (boiled) with 116 kcal.
How much protein is in 100 kcal of yam?
Yam (boiled): about 1 g of protein per 100 kcal.
How many grams of yam have about 100 kcal?
86 g of yam (boiled) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
