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).
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.
See all nutrition data of yam on charts.
Calories And Nutrition in Medium Size Yam (240 G), 100g and Ounce
|per 100 g||per ounce||medium size yam (240 g)|
|Carbs Total||27.88 g||7.9 g||66.9 g|
|Dietary fiber||4.1 g||1.16 g||9.8 g|
|Fat||0.17 g||< 0.1 g||0.4 g|
|Protein||1.53 g||0.43 g||3.7 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.
medium size yam (240 g) has:259kcalFor burning these calories you have to:
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.
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