Calories in Yam, raw
Generic food Raw Vegetables
Yam, raw contains 118 kcal per 100 g. A typical serving of 1 cup, cubes (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 vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 20% of the Daily Value for copper, 19% of the Daily Value for Vitamin C and 17% of the Daily Value for potassium.
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% |
| Pantothenic acid (B5) ? | 0.31 mg | 6% |
| Vitamin B6 ? | 0.29 mg | 17% |
| Folate (B9) C | 23 µg | 6% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 16.5 mg | 3% |
| Calcium ? | 17 mg | 1% |
| Iron ? | 0.54 mg | 3% |
| Magnesium ? | 21 mg | 5% |
| Phosphorus ? | 55 mg | 4% |
| Potassium ? | 816 mg | 17% |
| Zinc ? | 0.24 mg | 2% |
| Copper ? | 0.18 mg | 20% |
| Manganese ? | 0.4 mg | 17% |
| Selenium 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 vegetables and vegetable products (median 2 g)
- Fiber4.1 gin the top quarter of vegetables and vegetable products (median 2.2 g)
- Sugars0.5 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.17 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.037 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium9 mgbelow the median for vegetables and vegetable products (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)
| Monounsaturated fat ? | 0.006 g |
|---|---|
| Polyunsaturated fat ? | 0.076 g |
Amino acids (18)
| Tryptophan ? | 0.012 g |
|---|---|
| Threonine ? | 0.054 g |
| Isoleucine ? | 0.052 g |
| Leucine ? | 0.096 g |
| Lysine ? | 0.059 g |
| Methionine ? | 0.021 g |
| Cystine ? | 0.019 g |
| Phenylalanine ? | 0.071 g |
| Tyrosine ? | 0.04 g |
| Valine ? | 0.062 g |
| Arginine ? | 0.13 g |
| Histidine ? | 0.034 g |
| Alanine ? | 0.063 g |
| Aspartic acid ? | 0.16 g |
| Glutamic acid ? | 0.18 g |
| Glycine ? | 0.053 g |
| Proline ? | 0.054 g |
| Serine ? | 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 |
| Linoleic acid (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-carotene C | 83 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Sterols (1)
| Phytosterols ? | 10 mg |
|---|
Other components (11)
| Water ? | 69.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.82 g |
| Theobromine Z | 0 mg |
| Energy C | 494 kJ |
| Vitamin A, IU C | 138 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 23 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added 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, cooked, boiled, drained, or baked, without salt Cooked | 116 | 1.5 g | 27.5 g | 0.14 g |
| Yam, cooked, boiled, drained, or baked, with salt 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, raw Raw | 112 | 1.5 g | 26.5 g | 0.2 g |
| Yautia (tannier), raw Raw | 98 | 1.5 g | 23.6 g | 0.4 g |
| Waterchestnuts, chinese, (matai), raw Raw | 97 | 1.4 g | 23.9 g | 0.1 g |
| Sweet potato, raw Raw | 86 | 1.6 g | 20.1 g | 0.05 g |
| Salsify, (vegetable oyster), raw Raw | 82 | 3.3 g | 18.6 g | 0.2 g |
| Succotash, (corn and limas), raw Raw | 99 | 5 g | 19.6 g | 1 g |
| Cowpeas (blackeyes), immature seeds, raw Raw | 90 | 3 g | 18.8 g | 0.35 g |
| Garlic, raw 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 cup, cubes (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 cup, cubes (150 g). About 5% of its calories come from protein. Compared with other vegetables and vegetable products, 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 copper (20% DV), Vitamin C (19% DV), potassium (17% DV), manganese (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, raw has 118 kcal, while yam, cooked, boiled, drained, or baked, without salt 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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.