Calories in Yam
Yam Nutrition

How many calories in Yam? See below, the Yam calories for the different serving sizes. We provide you with the Yam nutrition facts and the health benefits of Yam to help you to lose weight and eat a healthy diet.

Yams are generally consumed across Africa and Asia. When we refer to Yams here, we are referring to a completely different vegetable than the Sweet Potato. We understand in some parts of the world, predominantly the US, the Sweet Potato is also known as a Yam.

So if you are looking for a yellow / orange fleshed Yam, take a look at the Sweet Potato. This variety (Dioscorea) has a creamy flesh. Yam’s come in many different varieties and sizes and are full of vitamins C and B6, and minerals including manganese and potassium. They are also an excellent source of fiber.

Yams are thought to help protect against cardiovascular disease. Other Yam benefits include helping to lower blood pressure.

Below we have several calorie tables for the different varieties including the mountain Yam which is consumed across Asia. We also have a Yam nutrition table comparing the nutrients of a raw Yam with boiled Yam.

See our vegetable calories comparison chart to compare the Yam calories with the other calories in vegetables.

Also, have a look how nutritious the Yam is in comparison to the other vegetable nutrition facts.

All of our calorie and nutrition information is provided by the US Department of Agriculture.

Yam, raw

Refuse: 14% (Skin)
Scientific Name: Dioscorea spp.

Serving Size	Calories per Serving
100 grams	118 kcal (494 kJ)
1 cup, cubes, 150 grams	177 kcal (741 kJ)

Yam, cooked, boiled, drained, or baked, without salt

Refuse: 0%

Serving Size	Calories per Serving
100 grams	116 kcal (486 kJ)
1 cup, cubes, 136 grams	158 kcal (661 kJ)
0.5 cup, cubes, 68 grams	79 kcal (330 kJ)

Yam, cooked, boiled, drained, or baked, with salt

Refuse: 0%

Serving Size	Calories per Serving
100 grams	114 kcal (477 kJ)
1 cup, cubes, 136 grams	155 kcal (649 kJ)
0.5 cup, cubes, 68 grams	78 kcal (324 kJ)

Mountain yam, hawaii, raw

Refuse: 17% (Ends and skin)
Scientific Name: Dioscorea pentaphylla

Serving Size	Calories per Serving
100 grams	67 kcal (280 kJ)
0.5 cup, cubes, 68 grams	46 kcal (190 kJ)
1 yam, 420 grams	281 kcal (1176 kJ)

Mountain yam, hawaii, cooked, steamed, with or without salt

Refuse: 0%

Serving Size	Calories per Serving
100 grams	82 kcal (343 kJ)
1 cup, cubes, 145 grams	119 kcal (497 kJ)

Yam Nutrition

Yam nutritional value per 100 g (3.5 oz) Scientific Name: Dioscorea spp.
Proximates:
Yam Nutrients	Yam, raw	Yam, cooked, boiled, drained, or baked, without salt
Water	69.6 g	70.13 g
Energy	494 kJ (118 kcal)	486 kJ (116 kcal)
Protein	1.53 g	1.49 g
Carbohydrates	27.88 g	27.48 g
Total Fat:	0.17 g	0.14 g
Fiber	4.1 g	3.9 g
Sugars, total	0.5 g	0.49 g
Minerals:
Calcium, Ca	17 mg (1.7%)	14 mg (1.4%)
Iron, Fe	0.54 mg (3%)	0.52 mg (2.89%)
Magnesium, Mg	21 mg (5.25%)	18 mg (4.5%)
Phosphorus, P	55 mg (5.5%)	49 mg (4.9%)
Potassium, K	816 mg (17%)	670 mg (14%)
Sodium, Na	9 mg (0.38%)	8 mg (0.33%)
Zinc, Zn	0.24 mg (1.6%)	0.2 mg (1.33%)
Copper, Cu	0.178 mg (8.9%)	0.152 mg (7.6%)
Manganese, Mn	0.397 mg (20%)	0.371 mg (18%)
Selenium, Se	0.7 mcg (1%)	0.7 mcg (1%)
Vitamins:
Vitamin C	17.1 mg (28%)	12.1 mg (20%)
Thiamin (Vit. B1)	0.112 mg (7.47%)	0.095 mg (6.33%)
Riboflavin (Vit. B2)	0.032 mg (1.88%)	0.028 mg (1.65%)
Niacin (Vit. B3)	0.552 mg (2.76%)	0.552 mg (2.76%)
Pantothenic acid (B5)	0.314 mg (3.14%)	0.311 mg (3.11%)
Vitamin B6	0.293 mg (14%)	0.228 mg (11%)
Folate (Vit. B9)	23 mcg (5.75%)	16 mcg (4%)
Vitamin A	138 iu (2.76%)	122 iu (2.44%)
Vitamin E	0.35 mg (2.92%)	0.34 mg (2.83%)
Vitamin K	2.3 mcg (2.88%)	2.3 mcg (2.88%)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.

Source: USDA National Nutrient Database for Standard Reference

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