USDA Standard Reference · Vegetables and Vegetable Products

Yam, raw

Nutrition facts per 100g, sourced verbatim from USDA FoodData Central (FDC ID 170071).

118
Calorieslow density
1.5g
Proteinlow · 3% DV
27.9g
Carbsgood source · 10% DV
0.2g
Fatlow · 0% DV

The verdict

Yam, raw 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
118
calories per 100g
4.1g
fiber per 100g
More in Vegetables and Vegetable Products FDA labeling rules →

Yam, raw contains 118 calories per 100g, according to the USDA FoodData Central database. It provides 1.5g of protein, 0.2g of fat, and 27.9g of carbohydrates per 100g. Dietary fiber: 4.1g. 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.

❤️ Low Fat Sugar Free 🧂 Low Sodium

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, raw is catalogued there as FDC ID 170071, 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, raw reads as low fat, sugar free, low sodium 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 118 calories per 100g, Yam, raw gets 5% of its calories from protein , 1% from fat , and 95% from carbohydrates.

With 4.1g of dietary fiber per 100g (15% 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.

Nutrition Facts Serving size 150g Amount per serving Calories 118 % Daily Value* Total Fat 0g 0% Saturated Fat 0g 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 9mg 0% Total Carbohydrate 28g 10% Dietary Fiber 4g 15% Total Sugars 0.5g Includes 0g Added Sugars 0% Protein 2g Vitamin D 0mcg 0% Calcium 17mg 1% Iron 1mg 3% Potassium 816mg 17% * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Values per 100g

Macro Breakdown

118
Calories per 100g

118 kcal = 6% of FDA 2,000 kcal Daily Value

0%100%6of 2,000 kcal
118 kcal = 6% of FDA 2,000 kcal Daily Value
P: 1.53gF: 0.17gC: 27.88g
1.5g
Protein
3% DV
0.2g
Total Fat
0% DV
27.9g
Carbs
10% DV
4.1g
Fiber
15% DV
0.5g
Sugar
no FDA DV
9mg
Sodium
0% DV

Values shown per 100g, the USDA FoodData Central standardization. Serving size for this entry is not declared in the USDA release.

How Yam, raw compares to Vegetables and Vegetable Products

Per 100 g, against the average across all vegetables and vegetable products foods in USDA FoodData Central.

38% Higher in protein than 38% of vegetables and vegetable products on record.

Calories 86% above average
This food118 kcal
Category avg63 kcal
Protein 45% below average
This food1.5g
Category avg2.8g
Carbs 125% above average
This food27.9g
Category avg12.4g
Fat 83% below average
This food0.2g
Category avg1.0g

Category averages computed live across the USDA Vegetables and Vegetable Products group. Compare against a specific food →

Where Yam, raw 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, raw vs every USDA reference food

USDA reference (whole) foods with a protein value

2 Top 83% higher than 17% of 7,879 USDA reference foods

0–5: 2,829 USDA reference foods (36%). This entry sits in this band. 5–10: 1,170 USDA reference foods (15%). Above this entry. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 782 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This food 0 60 every USDA reference food, bucketed by value

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 27.9 G
10%
Energy 118.0 KCAL
Fiber, total dietary 4.1 G
15%
Protein 1.5 G
3%
Total Sugars 0.5 G
Total lipid (fat) 0.2 G
0%
Alcohol, ethyl 0.0 G
Ash 0.8 G
Caffeine 0.0 MG
Energy 494.0 kJ
Theobromine 0.0 MG
Water 69.6 G

Vitamins

Nutrient Amount % DV
Choline, total 16.5 MG
Folate, DFE 23.0 UG
Folate, food 23.0 UG
Folate, total 23.0 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 0.3 MG
Vitamin C, total ascorbic acid 17.1 MG
Vitamin E, added 0.0 MG
Vitamin K (phylloquinone) 2.3 UG

Minerals

Nutrient Amount % DV
Calcium, Ca 17.0 MG
1%
Iron, Fe 0.5 MG
3%
Potassium, K 816.0 MG
17%
Sodium, Na 9.0 MG
0%
Vitamin D (D2 + D3), International Units 0 IU
0%
Carotene, alpha 0.0 UG
Carotene, beta 83.0 UG
Copper, Cu 0.2 MG
Cryptoxanthin, beta 0.0 UG
Lycopene 0.0 UG
Magnesium, Mg 21.0 MG
Manganese, Mn 0.4 MG
Phosphorus, P 55.0 MG
Retinol 0.0 UG
Selenium, Se 0.7 UG
Vitamin A, IU 138 IU
Vitamin A, RAE 7.0 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
Phytosterols 10.0 MG
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, raw delivers 1.5g of protein per 100g — more than 17% of USDA whole foods. See the protein ranking
  • It carries 118 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, low sodium patterns.

Nearby Foods

Foods in the same category with similar calorie content, useful for swaps, substitutions, and side-by-side comparison.

Potatoes, yellow fleshed, roasted, salt added in processing, frozen, unprepared

Whole Food
119 cal
P: 1.99gF: 1.85gC: 23.44g

Peppers, sweet, green, sauteed

Whole Food
116 cal
P: 0.78gF: 11.85gC: 4.22g

Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added

Whole Food
116 cal
P: 2.13gF: 4.8gC: 16.13g

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

Whole Food
116 cal
P: 1.49gF: 0.14gC: 27.48g

Hearts of palm, raw

Whole Food
115 cal
P: 2.7gF: 0.2gC: 25.61g

Edamame, frozen, prepared

Whole Food
121 cal
P: 11.91gF: 5.2gC: 8.91g

→ Compare Yam, raw side-by-side with Potatoes and Peppers

Frequently Asked Questions

How many calories are in Yam, raw? ▼
Yam, raw contains 118 calories per 100g. It has 1.5g of protein, 0.2g of fat, and 27.9g of carbohydrates.
What are the macros in Yam, raw? ▼
Per 100g, Yam, raw has 1.5g protein (5% of calories), 0.2g fat, and 27.9g carbs. Fiber: 4.1g. Sugar: 0.5g.
How much sodium is in Yam, raw? ▼
Yam, raw contains 9mg of sodium per 100g, which is 0% of the recommended daily limit (2,300mg).
Is Yam, raw high in fiber? ▼
Yam, raw contains 4.1g of dietary fiber per 100g, which is 15% of the daily recommended value (28g).
Is Yam, raw keto-friendly? ▼
Yam, raw has 27.9g of carbs per 100g (95% of calories), which may be too high for strict keto diets (typically under 5g net carbs per serving).
Is Yam, raw good for a diet? ▼
Yam, raw has 118 calories per 100g. Fat content: 0.2g. Contains 4.1g fiber which aids digestion.
How does Yam, raw compare to other foods? ▼
Yam, raw provides 118 calories and 1.5g protein per 100g. That is 77 calories per gram of protein. Use our compare tool to see how it stacks up against similar foods in the Vegetables and Vegetable Products category.
What food group does Yam, raw belong to? ▼
Yam, raw is classified under "Vegetables and Vegetable Products" in the USDA FoodData Central database (FDC ID: 170071).

More in This Category

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Alfalfa seeds, sprouted, raw
23 cal 4.0g protein 0.7g fat 2.1g carbs
Amaranth leaves, cooked, boiled, drained, with salt
21 cal 2.1g protein 0.2g fat 4.1g carbs
Amaranth leaves, cooked, boiled, drained, without salt
21 cal 2.1g protein 0.2g fat 4.1g carbs
Amaranth leaves, raw
23 cal 2.5g protein 0.3g fat 4.0g carbs
Arrowhead, cooked, boiled, drained, with salt
78 cal 4.5g protein 0.1g fat 16.1g carbs
Arrowhead, cooked, boiled, drained, without salt
78 cal 4.5g protein 0.1g fat 16.1g carbs

Nutrition Guides

Learn how to interpret and use nutrition data effectively

How to Read Nutrition Labels
Understanding Daily Values (%DV)
Comparing Foods for Better Nutrition
Hidden Sugars in Common Foods
How to Compare Foods for Healthier Choices

Primary source data

📂
USDA FoodData Central
Federal nutrient database, every nutrient figure here
🌱
FDA Food Labeling & Nutrition
Regulatory definitions for labels and serving sizes
💉
NIH Office of Dietary Supplements
Federal vitamin and supplement fact sheets
⚠️
USDA FSIS Recalls
Federal meat, poultry, and egg recall alerts
📣
FDA Food Recalls
Federal alerts for FDA-regulated food products
📋
Dietary Guidelines for Americans
USDA + HHS joint nutrition guidance

Data Sources & Methodology

Data from USDA FoodData Central October 2024 release. See our methodology.

Source: USDA FoodData Central (FDC ID 170071) — 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.