Yam Nutrition Facts & Calories
Calories in yam
100g of yam contain about 118 calories (kcal).
Calories per:
ounce
| one yam
| cup, cubes
For example, a medium size yam (240 g) contain about 283 calories.
This is about 14% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Yam key facts
The nutrients that matter most in fruit and vegetables, per 100 g, compared with carrot.
| Nutrient (per 100 g) | Yam | Carrot a common vegetable |
|---|---|---|
| Sugar | 0.5 g | – |
| Fiber | 4.1 g | 2.8 g |
| Vitamin C | 17 mg | 5.9 mg |
| Potassium | 816 mg | 320 mg |
Scroll down for details and nutrition tables.
Nutrition Facts
YamServing size:
medium size yam (240 g) change
5g 10g 15g 20g 30g 40g 50g 60g 80g 100g 120g 140g 160g 180g 200g 220g 250g 300g 350g 400g 450g 500g 600g 700g 800g 900g 1000g
1oz 2oz 3oz 4oz 5oz 6oz 7oz 8oz 10oz 12oz 15oz 20oz 25oz 30oz 35oz 40oz 50oz
Amount Per Serving:
To visualize how much 283 kcal actually is, keep in mind that the calorie content of medium size yam is similar to that of, for example:
- 3 medium apples (96 kcal each)
- 2.5 medium bananas (116 kcal each)
- 4 medium potatoes (69 kcal each)
Take a quick look at the tables below for detailed information about yam nutrition.
100g of Yam
Nutrition
- Calories 118
- Carbs Total 27.88 g
- Dietary fiber 4.1 g
- Fat 0.17 g
- Saturated fat 0.04 g
- Protein 1.53 g
- Water 69.6 g
Vitamins
- Vit A 138 IU
- Vit B1 (Thiamine) 0.112 mg
- Vit B2 (riboflavin) 0.032 mg
- Vit B3 (Niacin) 0.552 mg
- Vit B5 0.314 mg
- Vit B6 0.293 mg
- Vit B9 (Folic acid) 0.023 mcg
- Vit C 17.1 mg
- Vit E 0.35 mg
- Vit K 0.002 mcg
Minerals
- Potassium 816 mg
- Magnessium 21 mg
- Calcium 17 mg
- Sodium 9 mg
- Iron 0.54 mg
- Beta karoten 83 mcg
Per 100 g, Yam is a good source of vitamin C (19% DV) and a good source of potassium (17% DV).
Vitamin C is needed for collagen formation and helps the body absorb iron from plant foods. The FDA Daily Value is 90 mg.
How many calories are in yams?
- Medium size yam (240 g)283 kcal
- Yam cup, cubes (150g)177 kcal
- Ounce (oz) of yam33 kcal
Foods with similar calories:
- Smoked or grilled salmon calories 117 kcal
- Chicken piccata calories 117 kcal
- Ketchup packet calories 117 kcal
- Heinz ketchup calories 118 kcal
- Chocolate milk shake calories 119 kcal
- Butter chicken calories 119 kcal
- Chicken liver calories 119 kcal
- Catfish calories 119 kcal
More in Vegetables:
About the data
Nutrition values on this page are given per 100 g of the food and are based on the official United States Department of Agriculture FoodData Central database. The exact record used for each food is linked under the tables.
Marcin Piotrowicz – calories-info.com creator · Healthy diet and healthy lifestyle promoter. The information is for general purposes and is not medical or dietary advice.
