Yam: Calories and Nutrition Analyse



How many calories in yam?

100g of yam has about 108 calories (kcal).
Calories per: ounce | one yam | cup, cubes

In particular, medium size yam (240 g) has about 259 calories.

It is about 11% of daily calories intake for adult person with medium weight and medium activity (for calculation we assumed 2400 kcal daily intake).

Yam - calories, kcal

Scroll down for details and nutrition tables.

To visualize how much 259 kcal actually is, take in mind that calories amount from yam is similar to calories amount from ie.:

  • 4.5 apples
  • 3 glasses of Coca Cola (220 ml glass)
  • 2.5 slices of cheese
  • 2 slices of bread
  • 2 glasses of milk
  • 13.5 cubes of sugar

Take a look at tables below to see details about yam nutrition.

Calories in Yam Based On Vegetables Category

See all nutrition data of yam on charts.

Calories108kcal/100g(31 kcal/oz)
Protein1.5g/100g(0.4 g/oz)
Carbs Total27.9g/100g(7.9 g/oz)
Fat0.2g/100g(0 g/oz)

Calories And Nutrition in Medium Size Yam (240 G), 100g and Ounce

per 100 gper ouncemedium size yam (240 g)
Calories108 30.62 259.2
Carbs Total27.88 g7.9 g66.9 g
Dietary fiber4.1 g1.16 g9.8 g
Fat0.17 g< 0.1 g0.4 g
Protein1.53 g0.43 g3.7 g

yam - vitamins per 100g

  • Vit A138 IU
  • Vit B1 (Thiamine)0.112 mg
  • Vit B2 (riboflavin)0.032 mg
  • Vit B3 (Niacin)0.552 mg
  • Vit B50.314 mg
  • Vit B60.293 mg
  • Vit B9 (Folic acid)23 mcg
  • Vit C17.1 mg
  • Vit E0.35 mg
  • Vit K2.3 mg

Energy content of yam

  • 94% CARBS
  • 5% PROTEIN
  • 1% FAT

yam - minerals per 100g

  • Potassium816 mg
  • Phosphorus55 mg
  • Magnessium21 mg
  • Calcium17 mg
  • Sodium9 mg
  • Iron0.54 mg
  • Zink0.24 mg
  • Beta karoten83 mg

How many calories in 1, 2, 3 or 5 yams?

As I wrote before medium size yam (240 g) has 259 calories. It is easy to count that two yams have about 518 calories and three yams have about 777 calories. In table below you can also see calories amount for four and five yams.

  • Medium size yam (240 g)259 kcal
  • Yam cup, cubes (150g)162 kcal
  • Ounce (oz) of yam31 kcal
  • Half of medium size yam129.5 kcal
  • Small size yam (192g)207.2 kcal
  • Big size yam (312g)336.7 kcal
  • Two medium size yams518 kcal
  • Three medium size yams777 kcal
  • Four medium size yams1036 kcal
  • Five medium size yams1295 kcal

Protein in yam

Yam has 1.53 g protein per 100g.
When you multiplay this value with weight of medium size yam (240 g) you can see that you will get about 3.7 g of protein.

Carbs in yam

Yam has 27.88 g carbohydrates per 100g.
In the same way as for protein we can calculate that medium size yam (240 g) has about 66.9 g of carbs.

Fat in yam

Yam has 0.17 g fat per 100g.
So it is easy to count that medium size yam (240 g) has about 0.4 g of fat.

Yam - caloies, wieght

medium size yam (240 g) has:

259kcalFor burning these calories you have to:
Bike37 min.Bike
Horse ride48 min.Horse ride
Play tennis25 min.Tennis
Run26 min.Run
Swim31 min.Swim

Interesting charts - compare yam with other vegetables

When you look at charts below you will see how yam looks like in comparsion to other products from its category. When you click on selected product you will se detailed comparsion.

Vitamin C in Yam Based On Vegetables Category
Fiber in Yam Based On Vegetables Category
Fat in Yam Based On Vegetables Category
Iron in Yam Based On Vegetables Category
Magnesium in Yam Based On Vegetables Category
Phosphorus in Yam Based On Vegetables Category
Potassium in Yam Based On Vegetables Category
Protein in Yam Based On Vegetables Category
Sodium in Yam Based On Vegetables Category
Vitamin B1 in Yam Based On Vegetables Category
Vitamin B2 in Yam Based On Vegetables Category
Vitamin B3 (Niacin) in Yam Based On Vegetables Category
Vitamin B5 (Acid Pantotenic) in Yam Based On Vegetables Category
Vitamin B6 in Yam Based On Vegetables Category
Vitamin B9 (Folic Acid) in Yam Based On Vegetables Category
Vitamin E in Yam Based On Vegetables Category
Vitamin K in Yam Based On Vegetables Category
Zinc in Yam Based On Vegetables Category
Carbohydrates in Yam Based On Vegetables Category
Calories in Yam Based On Vegetables Category
Calcium in Yam Based On Vegetables Category
Vitamin A in Yam Based On Vegetables Category
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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