Calories in Yam, rohöl
Generic food Raw Gemüse
Yam, rohöl contains 118 kcal per 100 g. A typical serving of 1 Tasse, Würfel (150 g) provides about 177 kcal.
Roughly 94 % of its calories come from carbohydrates, with 5 % from protein and 1 % from fat (estimated with general energy factors).
That is more energy than the typical item in Gemüse und Gemüseprodukte on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 20 % of the Daily Value for Kupfer, 19 % of the Daily Value for Vitamin C and 17 % of the Daily Value for Kalium.
These values are for the Raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 118 kcal | |
| Total fat ? | 0,17 g | 0,2 % |
| Saturated fat ? | 0,037 g | 0,2 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium ? | 9 mg | 0,4 % |
| Total carbohydrates C | 27,9 g | 10 % |
| Dietary fiber ? | 4,1 g | 15 % |
| Total sugars C | 0,5 g | |
| Protein ? | 1,5 g | 3 % |
| Vitamin A C | 7 µg | 0,8 % |
| Vitamin C ? | 17,1 mg | 19 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,35 mg | 2 % |
| Vitamin K I | 2,3 µg | 2 % |
| Thiamin (B1) ? | 0,11 mg | 9 % |
| Riboflavin (B2) ? | 0,032 mg | 2 % |
| Niacin (B3) ? | 0,55 mg | 3 % |
| Pantothensäure (B5) ? | 0,31 mg | 6 % |
| Vitamin B6 ? | 0,29 mg | 17 % |
| Folat (B9) C | 23 µg | 6 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Cholin I | 16,5 mg | 3 % |
| Calcium ? | 17 mg | 1 % |
| Eisen ? | 0,54 mg | 3 % |
| Magnesium ? | 21 mg | 5 % |
| Phosphor ? | 55 mg | 4 % |
| Kalium ? | 816 mg | 17 % |
| Zink ? | 0,24 mg | 2 % |
| Kupfer ? | 0,18 mg | 20 % |
| Mangan ? | 0,4 mg | 17 % |
| Selen C | 0,7 µg | 1 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 5 %
- Carbohydrates 94 %
- Fat 1 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1,5 gbelow the median for Gemüse und Gemüseprodukte (median 2 g)
- Fiber4,1 gin the top quarter of Gemüse und Gemüseprodukte (median 2,2 g)
- Sugars0,5 gin the lowest quarter of Gemüse und Gemüseprodukte (median 2,3 g)
- Fat0,17 gbelow the median for Gemüse und Gemüseprodukte (median 0,3 g)
- Saturated fat0,037 gbelow the median for Gemüse und Gemüseprodukte (median 0,052 g)
- Sodium9 mgbelow the median for Gemüse und Gemüseprodukte (median 36 mg)
- Protein per 100 kcal1,3 gprotein density, useful for comparing foods with different calorie levels
- Water69,6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Einfach ungesättigtes Fett ? | 0,006 g |
|---|---|
| Mehrfach ungesättigtes Fett ? | 0,076 g |
Amino acids (18)
| Tryptophan ? | 0,012 g |
|---|---|
| Threonin ? | 0,054 g |
| Isoleucin ? | 0,052 g |
| Leucin ? | 0,096 g |
| Lysin ? | 0,059 g |
| Methionin ? | 0,021 g |
| Cystin ? | 0,019 g |
| Phenylalanin ? | 0,071 g |
| Tyrosin ? | 0,04 g |
| Valin ? | 0,062 g |
| Arginin ? | 0,13 g |
| Histidin ? | 0,034 g |
| Alanin ? | 0,063 g |
| Asparaginsäure ? | 0,16 g |
| Glutaminsäure ? | 0,18 g |
| Glycin ? | 0,053 g |
| Prolin ? | 0,054 g |
| Serin ? | 0,081 g |
Individual fatty acids (19)
| EPA (Omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (Omega-3, 22:6 n-3) ? | 0 g |
| Linolsäure (Omega-6, 18:2) ? | 0,064 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0 g |
| SFA 10:0 ? | 0 g |
| SFA 12:0 ? | 0 g |
| SFA 14:0 ? | 0 g |
| SFA 16:0 ? | 0,034 g |
| SFA 18:0 ? | 0,004 g |
| MUFA 18:1 ? | 0,006 g |
| PUFA 18:3 ? | 0,012 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-Carotin C | 83 µg |
|---|---|
| Lycopin Z | 0 µg |
| Lutein + Zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotin, alpha Z | 0 µg |
| Vitamin D (D2 + D3), Internationale Einheiten Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Sterols (1)
| Phytosterine ? | 10 mg |
|---|
Other components (11)
| Wasser ? | 69,6 g |
|---|---|
| Alkohol ? | 0 g |
| Koffein Z | 0 mg |
| Asche ? | 0,82 g |
| Theobromin Z | 0 mg |
| Energie C | 494 kJ |
| Vitamin A, IE C | 138 IU |
| Folsäure Z | 0 µg |
| Folat, Lebensmittel ? | 23 µg |
| Vitamin E, zugesetzt Z | 0 mg |
| Vitamin B-12, zugesetzt Z | 0 µg |
Other forms of Yam
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yam, gekocht, gekocht, entwässert, oder gebacken, ohne Salz Cooked | 116 | 1,5 g | 27,5 g | 0,14 g |
| Yam, gekocht, gekocht, entwässert, oder gebacken, mit Salz Cooked | 114 | 1,5 g | 27 g | 0,14 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Taro, rohöl Raw | 112 | 1,5 g | 26,5 g | 0,2 g |
| Yautia (Tannier), rohöl Raw | 98 | 1,5 g | 23,6 g | 0,4 g |
| Wasserkastanien, china, (Matai), rohöl Raw | 97 | 1,4 g | 23,9 g | 0,1 g |
| Süßkartoffel, rohöl Raw | 86 | 1,6 g | 20,1 g | 0,05 g |
| Salsify, (Pflanzliche Auster), rohöl Raw | 82 | 3,3 g | 18,6 g | 0,2 g |
| Succotash, (Mais und Limas), rohöl Raw | 99 | 5 g | 19,6 g | 1 g |
| Cowpeas (Schwarzaugen), unreife Samen, rohöl Raw | 90 | 3 g | 18,8 g | 0,35 g |
| Knoblauch, rohöl Raw | 149 | 6,4 g | 33,1 g | 0,5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in Raw Yam?
100 g of Raw Yam has 118 kcal. 1 Tasse, Würfel (150 g): about 177 kcal.
How much protein is in Raw Yam?
Raw Yam contains 1,5 g of protein per 100 g (3 % of the 50 g Daily Value), or 2,3 g in 1 Tasse, Würfel (150 g). About 5 % of its calories come from protein. Compared with other Gemüse und Gemüseprodukte, that is below the median (median 2 g).
How many carbs are in Raw Yam?
Raw Yam has 27,9 g of total carbohydrates per 100 g, including 4,1 g of fiber and 0,5 g of sugars.
How much fat is in Raw Yam?
Raw Yam contains 0,17 g of fat per 100 g, of which 0,037 g is saturated (0,2 % of the Daily Value).
What vitamins and minerals does Raw Yam contain?
Per 100 g, the most notable amounts relative to the Daily Value are Kupfer (20 % DV), Vitamin C (19 % DV), Kalium (17 % DV), Mangan (17 % DV) and Vitamin B6 (17 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in Raw Yam?
100 g contains 9 mg of sodium, 0,4 % of the 2,300 mg Daily Value.
Does Yam have the same nutrition Raw and Cooked?
No. Per 100 g, Yam, rohöl has 118 kcal, while Yam, gekocht, gekocht, entwässert, oder gebacken, ohne Salz has 116 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. April 2019. FoodFactly last checked it on 6. November 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170071. License: CC0 1.0 (U.S. public domain). Source record dated 1. April 2019. Imported 6. November 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.