Vegetables
Yam: calories and nutrition
Yam: 118 calories per 100 g. A 150 g portion (1 cup, cubes) has 177 calories, 2.3 g of protein, 42 g of carbohydrates and 0.3 g of fat.
The numbers above are for: Raw.
At a glance
- Mostly carbohydrate with little fat: the kind of food athletes often pick for energy before or after a game.
- 4.1 g of fiber per 100 g.
Nutrition facts
| Nutrient | Per 100 g | Your portion |
|---|---|---|
| Calories | 118 | |
| Protein | 1.5 g | g |
| Carbohydrates | 28 g | g |
| Fiber | 4.1 g | g |
| Sugars | 0.5 g | g |
| Fat | 0.2 g | g |
| Saturated fat | 0 g | g |
| Sodium | 9 mg | mg |
Every kind of yam, per 100 g
How the numbers change with the cut, the variety and the cooking.
| Kind | kcal | Protein g | Carbs g | Fat g |
|---|---|---|---|---|
| Raw | 118 | 1.5 | 28 | 0.2 |
| Boiled | 116 | 1.5 | 28 | 0.1 |
| Boiled, with salt | 114 | 1.5 | 27 | 0.1 |
Source: Canadian Nutrient File 2015, Health Canada. Contains information licensed under the Open Government Licence - Canada. Values are averages and vary by variety, brand and preparation.
Questions
How many calories are in a 150 g portion of yam?
177 calories in 150 g. Per 100 g: 118 calories.
How much protein is in yam?
1.5 g per 100 g, or 2.3 g in a 150 g portion.
How many carbs are in yam?
28 g of carbohydrates per 100 g, including 4.1 g of fiber and 0.5 g of sugars.
Similar foods
How many calories do I need? · How much protein do I need?
JOGO Fuel
Log yam in seconds
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free