Cooked Yam: Calories and Nutrition Analyse



How many calories in cooked yam?

Cooked yam - calories, kcal

Nutrition Facts

Cooked Yam
Serving size:
handful of cooked yam (45 g)  change
handful (45g)tablespoon (155g)cub, cubes (136g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories
52

% Daily Value

Total Fat 0.06g
0%

Cholesterol 0mg
0%

Sodium 3.6mg
0%

Total Carbohydrates 12.37g
4%

Dietary Fiber 1.76g
6%

Sugars 0.22g

Protein 0.67g
1%

Vitaminium C 5.45mg
6%

Calcium 6.3mg
0%

Iron 0.23mg
1%

Potassium 301.5mg
6%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Source of calories in cooked yam
94% CARBS
5% PROTEIN
1% FAT

100g of cooked yam contain about 116 calories (kcal).
Calories per: ounce | handful | tablespoon | cub, cubes

In particular, a handful of cooked yam (45 g) contain about 52 calories.

This is about 3% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).

Scroll down for details and nutrition tables.

To visualize how much 52 kcal actually is, keep in mind that the calorie content of handful of cooked yam is similar to that of, for example:

  • 1 apple
  • 0.5 glass of Coca Cola (220 ml glass)
  • 0.5 slice of cheese
  • 2.5 cubes of sugar

Take a quick look at the tables below for detailed information about cooked yam nutrition.

handful of cooked yam (45 g) has 52 kcal. For burning these calories you have to:
Bike7 min.Bike
Horse ride10 min.Horse ride
Play tennis5 min.Tennis
Run5 min.Run
Swim6 min.Swim
Calories in Cooked Yam Compared with Others in Cooked Category

100g of Cooked Yam

Nutrition

  • Calories116
  • Carbs Total27.48 g
  • Dietary fiber3.9 g
  • Fat0.14 g
  • Protein1.49 g
  • Water70.13 g

Vitamins

  • Vit A122 IU
  • Vit B1 (Thiamine)0.095 mg
  • Vit B2 (riboflavin)0.028 mg
  • Vit B3 (Niacin)0.552 mg
  • Vit B60.228 mg
  • Vit B9 (Folic acid)0.016 mcg
  • Vit C12.1 mg
  • Vit E0.34 mg
  • Vit K0.002 mg

Minerals

  • Potassium670 mg
  • Magnessium18 mg
  • Calcium14 mg
  • Sodium8 mg
  • Iron0.52 mg

Unlocking the Nutritional Secrets of Cooked Yam

Yams, a staple in many parts of the world, are not only versatile and delicious but also packed with nutritional benefits that might surprise you. Whether boiled, baked, or roasted, cooked yams offer a wealth of health benefits, making them a valuable addition to any diet. Let's dive into the nutritional profile of cooked yams and discover why they should be a regular part of your meals.

Nutritional Overview of Cooked Yam

One serving of cooked yam (approximately 136 grams) provides a modest 116 calories, making it an excellent choice for those monitoring their calorie intake. But the benefits don't stop there. Here's a closer look at what this powerhouse tuber contains:

  • Carbohydrates: A high 27.48 grams, with 3.9 grams of fiber, ensuring you feel full and satisfied.
  • Protein: With 1.49 grams, yams can contribute to your daily protein intake.
  • Fat: Yams are incredibly low in fat, containing only 0.14 grams, with negligible saturated fats, making them a heart-healthy choice.
  • Vitamins and Minerals: Yams are a good source of essential nutrients, including Vitamin C, Vitamin A, iron, and potassium.

The Role of Cooked Yam in a Healthy Diet

Cooked yams are not just a tasty addition to your diet; they're also incredibly beneficial for your health. Here's how:

  • Weight Management: The high fiber content in yams can help you feel full longer, reducing overall calorie intake.
  • Heart Health: With virtually no fat, low sodium, and high potassium levels, yams support cardiovascular health.
  • Blood Sugar Control: Despite their carbohydrate content, yams have a moderate impact on blood sugar levels, making them suitable for people with diabetes when eaten in moderation.
  • Rich in Antioxidants: Yams are packed with vitamins and minerals that act as antioxidants, protecting your body against oxidative stress and inflammation.

Integrating Cooked Yams into Your Diet

Incorporating cooked yams into your diet is easy and delicious. They can be mashed, added to soups and stews, or simply roasted with a sprinkle of herbs for a nutritious side dish. Not only will you be adding a burst of flavor to your meals, but you'll also be benefiting from the myriad of nutritional advantages they offer.

In conclusion, cooked yams are a nutritional powerhouse that can enhance your diet in numerous ways. Low in calories and fat but high in fiber, vitamins, and minerals, they offer a range of health benefits from weight management to heart health. So next time you're planning your meals, consider adding cooked yams to the menu for a tasty and healthful twist.

How many calories are there in 1, 2, 3, or 5 servings of cooked yam?

  • Handful of cooked yam (45g)52 kcal
  • Tablespoon of cooked yam (155g)180 kcal
  • Cooked yam cub, cubes (136g)158 kcal
  • Ounce (oz) of cooked yam33 kcal
  • Half of medium size servings of cooked yam26 kcal
  • Small size serving of cooked yam (36g)41.6 kcal
  • Big size cooked yam (59g)67.6 kcal
  • Two medium size servings of cooked yam104 kcal
  • Three medium size servings of cooked yam156 kcal
  • Four medium size servings of cooked yam208 kcal
  • Five medium size servings of cooked yam260 kcal
Cooked yam - caloies, wieght
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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