USDA Standard Reference · Vegetables and Vegetable Products
Yam, cooked, boiled, drained, or baked, with salt
Nutrition facts per 100g, sourced verbatim from USDA FoodData Central (FDC ID 170551).
- 114
- Calorieslow density
- 1.5g
- Proteinlow · 3% DV
- 27.0g
- Carbsgood source · 10% DV
- 0.1g
- Fatlow · 0% DV
The verdict
Yam, cooked, boiled, drained, or baked, with salt carries 1.5g of protein per 100g — more than 17% of USDA whole foods.
- 1.5g
- protein per 100g
- Top 83%
- protein vs USDA whole foods
- 114
- calories per 100g
- 3.9g
- fiber per 100g
Yam, cooked, boiled, drained, or baked, with salt contains 114 calories per 100g, according to the USDA FoodData Central database. It provides 1.5g of protein, 0.1g of fat, and 27.0g of carbohydrates per 100g. Dietary fiber: 3.9g. Below you will find a complete nutrient breakdown including vitamins, minerals, and daily value percentages based on a 2,000 calorie diet. Values are normalized to a 100g serving per the USDA FoodData Central standardization. Source: USDA laboratory analysis and manufacturer-reported label data for food products sold in the United States.
Where this data comes from
USDA FoodData Central is the United States government's authoritative reference for food composition, maintained by the Agricultural Research Service and updated as new laboratory analyses and manufacturer submissions are processed. Yam, cooked, boiled, drained, or baked, with salt is catalogued there as FDC ID 170551, a usda standard reference entry, in the "Vegetables and Vegetable Products" food group. Every figure on this page comes from USDA laboratory analysis under the FDC USDA Standard Reference program, standardized to 100 g so it can be compared fairly against any other food in the database. Values are shown on the USDA per-100 g basis.
By the per-100g standardization, Yam, cooked, boiled, drained, or baked, with salt reads as low fat, sugar free within common dietary frameworks. Compare it against 6 nutritionally similar items in Nearby Foods below, or browse the whole Vegetables and Vegetable Products group for context.
Nutritional Value at a Glance
At 114 calories per 100g, Yam, cooked, boiled, drained, or baked, with salt gets 5% of its calories from protein , 1% from fat , and 95% from carbohydrates.
With 3.9g of dietary fiber per 100g (14% DV), it contributes moderately to daily fiber intake.
Allergen indicators
No FDA Big 9 major-allergen indicator was detected in the product name and brand text scan (milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, soybeans, sesame). Absence-of-flag does NOT mean allergen-free. The USDA FoodData Central release does not always include a full ingredient list — always verify with the FDA-mandated ingredient and allergen statement printed on the physical package before consumption.
Values per 100g
Macro Breakdown
114 kcal = 6% of FDA 2,000 kcal Daily Value
Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.
How Yam, cooked, boiled, drained, or baked, with salt compares to Vegetables and Vegetable Products
Per 100 g, against the average across all vegetables and vegetable products foods in USDA FoodData Central.
35% Higher in protein than 35% of vegetables and vegetable products on record.
Category averages computed live across the USDA Vegetables and Vegetable Products group. Compare against a specific food →
Where Yam, cooked, boiled, drained, or baked, with salt ranks on protein
Its 1.5g of protein per 100g placed against every USDA reference (whole) food — the 7,879 SR Legacy and Foundation items with a protein value.
Protein per 100g — Yam, cooked, boiled, drained, or baked, with salt vs every USDA reference food
USDA reference (whole) foods with a protein value
1 Top 83% higher than 17% of 7,879 USDA reference foods
Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.
Source USDA FoodData Central — SR Legacy & Foundation · April 2026
Full Nutrient Breakdown
Every nutrient USDA reports for this food, per 100 g, with each value's share of the FDA Daily Value shown as a bar.
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Carbohydrate, by difference | 27.0 G | 10% |
| Energy | 114.0 KCAL | |
| Fiber, total dietary | 3.9 G | 14% |
| Protein | 1.5 G | 3% |
| Total Sugars | 0.5 G | |
| Total lipid (fat) | 0.1 G | 0% |
| Alcohol, ethyl | 0.0 G | |
| Ash | 1.3 G | |
| Caffeine | 0.0 MG | |
| Energy | 477.0 kJ | |
| Theobromine | 0.0 MG | |
| Water | 70.1 G |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Choline, total | 16.2 MG | |
| Folate, DFE | 16.0 UG | |
| Folate, food | 16.0 UG | |
| Folate, total | 16.0 UG | |
| Folic acid | 0.0 UG | |
| Niacin | 0.6 MG | |
| Pantothenic acid | 0.3 MG | |
| Riboflavin | 0.0 MG | |
| Thiamin | 0.1 MG | |
| Vitamin B-12 | 0.0 UG | |
| Vitamin B-12, added | 0.0 UG | |
| Vitamin B-6 | 0.2 MG | |
| Vitamin C, total ascorbic acid | 12.1 MG | |
| Vitamin E, added | 0.0 MG | |
| Vitamin K (phylloquinone) | 2.3 UG |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium, Ca | 14.0 MG | 1% |
| Iron, Fe | 0.5 MG | 3% |
| Potassium, K | 670.0 MG | 14% |
| Sodium, Na | 244.0 MG | 11% |
| Vitamin D (D2 + D3), International Units | 0 IU | 0% |
| Carotene, alpha | 0.0 UG | |
| Carotene, beta | 73.0 UG | |
| Copper, Cu | 0.2 MG | |
| Cryptoxanthin, beta | 0.0 UG | |
| Lycopene | 0.0 UG | |
| Magnesium, Mg | 18.0 MG | |
| Manganese, Mn | 0.4 MG | |
| Phosphorus, P | 49.0 MG | |
| Retinol | 0.0 UG | |
| Selenium, Se | 0.7 UG | |
| Vitamin A, IU | 122 IU | |
| Vitamin A, RAE | 6.0 UG | |
| Vitamin D (D2 + D3) | 0.0 UG | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | |
| Zinc, Zn | 0.2 MG |
Lipids
| Nutrient | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 MG | 0% |
| Fatty acids, total saturated | 0.0 G | 0% |
| Fatty acids, total trans | 0.0 G | |
| Fatty acids, total monounsaturated | 0.0 G | |
| Fatty acids, total polyunsaturated | 0.1 G | |
| MUFA 16:1 | 0.0 G | |
| MUFA 18:1 | 0.0 G | |
| MUFA 20:1 | 0.0 G | |
| MUFA 22:1 | 0.0 G | |
| PUFA 18:2 | 0.1 G | |
| PUFA 18:3 | 0.0 G | |
| PUFA 18:4 | 0.0 G | |
| PUFA 20:4 | 0.0 G | |
| PUFA 20:5 n-3 (EPA) | 0.0 G | |
| PUFA 22:5 n-3 (DPA) | 0.0 G | |
| PUFA 22:6 n-3 (DHA) | 0.0 G | |
| SFA 10:0 | 0.0 G | |
| SFA 12:0 | 0.0 G | |
| SFA 14:0 | 0.0 G | |
| SFA 16:0 | 0.0 G | |
| SFA 18:0 | 0.0 G | |
| SFA 4:0 | 0.0 G | |
| SFA 6:0 | 0.0 G | |
| SFA 8:0 | 0.0 G |
Amino Acids
| Nutrient | Amount | % DV |
|---|---|---|
| Alanine | 0.1 G | |
| Arginine | 0.1 G | |
| Aspartic acid | 0.2 G | |
| Cystine | 0.0 G | |
| Glutamic acid | 0.2 G | |
| Glycine | 0.1 G | |
| Histidine | 0.0 G | |
| Isoleucine | 0.1 G | |
| Leucine | 0.1 G | |
| Lysine | 0.1 G | |
| Methionine | 0.0 G | |
| Phenylalanine | 0.1 G | |
| Proline | 0.1 G | |
| Serine | 0.1 G | |
| Threonine | 0.1 G | |
| Tryptophan | 0.0 G | |
| Tyrosine | 0.0 G | |
| Valine | 0.1 G |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Lutein + zeaxanthin | 0.0 UG |
Key takeaways
- Yam, cooked, boiled, drained, or baked, with salt delivers 1.5g of protein per 100g — more than 17% of USDA whole foods. See the protein ranking
- It carries 114 calories per 100g — about at or above the vegetables and vegetable products average of 63. Compare vegetables and vegetable products
- Based on its per-100g profile, it fits low fat, sugar free patterns.
Nearby Foods
Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.
Hearts of palm, raw
Lima beans, immature seeds, raw
Succotash, (corn and limas), cooked, boiled, drained, without salt
Potatoes, mashed, home-prepared, whole milk and butter added
Corn, yellow, whole kernel, frozen, microwaved
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added
Frequently Asked Questions
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More in This Category
Other foods in Vegetables and Vegetable Products
Nutrition Guides
Learn how to interpret and use nutrition data effectively
Primary source data
Data Sources & Methodology
Data from USDA FoodData Central October 2024 release. See our methodology.
Source: USDA FoodData Central (FDC ID 170551) — USDA Standard Reference database. Verify with USDA →
Source: FDA 2,000-calorie Daily Value reference — %DV computed against the USDA per-100g standardization basis.
Disclaimer: This information is for reference only and should not replace professional dietary advice. Nutrient content may vary by brand, preparation method, and seasonal factors.