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 Calories

Yam, raw

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

Serving Size

Calories per Serving

100 grams118 kcal (494 kJ)
1 cup, cubes, 150 grams177 kcal (741 kJ)

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

Refuse: 0%

Serving Size

Calories per Serving

100 grams116 kcal (486 kJ)
1 cup, cubes, 136 grams158 kcal (661 kJ)
0.5 cup, cubes, 68 grams79 kcal (330 kJ)

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

Refuse: 0%

Serving Size

Calories per Serving

100 grams114 kcal (477 kJ)
1 cup, cubes, 136 grams155 kcal (649 kJ)
0.5 cup, cubes, 68 grams78 kcal (324 kJ)

Mountain yam, hawaii, raw

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

Serving Size

Calories per Serving

100 grams67 kcal (280 kJ)
0.5 cup, cubes, 68 grams46 kcal (190 kJ)
1 yam, 420 grams281 kcal (1176 kJ)

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

Refuse: 0%

Serving Size

Calories per Serving

100 grams82 kcal (343 kJ)
1 cup, cubes, 145 grams119 kcal (497 kJ)


Yam Nutrition

Yam nutritional value per 100 g (3.5 oz)
Scientific Name: Dioscorea spp.
Proximates:
Yam NutrientsYam, rawYam, cooked, boiled, drained, or baked, without salt
Water69.6 g70.13 g
Energy494 kJ (118 kcal)486 kJ (116 kcal)
Protein1.53 g1.49 g
Carbohydrates27.88 g27.48 g
Total Fat:0.17 g0.14 g
Fiber4.1 g3.9 g
Sugars, total0.5 g0.49 g
Minerals:
Calcium, Ca17 mg (1.7%)14 mg (1.4%)
Iron, Fe0.54 mg (3%)0.52 mg (2.89%)
Magnesium, Mg21 mg (5.25%)18 mg (4.5%)
Phosphorus, P55 mg (5.5%)49 mg (4.9%)
Potassium, K816 mg (17%)670 mg (14%)
Sodium, Na9 mg (0.38%)8 mg (0.33%)
Zinc, Zn0.24 mg (1.6%)0.2 mg (1.33%)
Copper, Cu0.178 mg (8.9%)0.152 mg (7.6%)
Manganese, Mn0.397 mg (20%)0.371 mg (18%)
Selenium, Se0.7 mcg (1%)0.7 mcg (1%)
Vitamins:
Vitamin C17.1 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 B60.293 mg (14%)0.228 mg (11%)
Folate (Vit. B9)23 mcg (5.75%)16 mcg (4%)
Vitamin A138 iu (2.76%)122 iu (2.44%)
Vitamin E0.35 mg (2.92%)0.34 mg (2.83%)
Vitamin K2.3 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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