Food · Vegetables and Vegetable Products
Yam nutrition facts
A typical portion of yam (1 cup, cubes; 150 g, raw) has 180 calories and 2g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 114 calories (cooked, boiled, drained, or baked, with salt) to 118 (raw).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Yam, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.5g
- more than 21% of 8,218 USDA reference foods
- Calories per 100 g
- 118
- more than 33% of reference foods
- Sodium per 100 g
- 9mg
- more than 17% of reference foods
1 cup, cubes weighs 150 g in USDA's record for Yam, raw (FDC 170071); across 3 records of yam USDA weighs it at 136 to 150 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 94% carbohydrate, 1% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.3 mg in 1 cup, cubes (150 g), 30% of the Daily Value
- Vitamin C26 mg in 1 cup, cubes (150 g), 29% of the Daily Value
- Manganese0.6 mg in 1 cup, cubes (150 g), 26% of the Daily Value
- Vitamin B60.4 mg in 1 cup, cubes (150 g), 26% of the Daily Value
- Thiamin0.2 mg in 1 cup, cubes (150 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 170071), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of yam USDA describes
Raw has the most calories per 100 g (118); the fewest: Cooked, boiled… (FDC 170551) (114)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Yam, raw | 118 | 1.5 g | 0.2 g | 9 mg |
| Yam, cooked, boiled, drained, or baked, without salt | 116 | 1.5 g | 0.1 g | 8 mg |
| Yam, cooked, boiled, drained, or baked, with salt | 114 | 1.5 g | 0.1 g | 244 mg |
Every nutrient in this record (88)
The portion is 1 cup, cubes (150 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.29 g | 1.53 g | 5% |
| Total lipid (fat) | 0.26 g | 0.17 g | 0% |
| Carbohydrate, by difference | 41.8 g | 27.9 g | 15% |
| Ash | 1.23 g | 0.82 g | |
| Energy | 177 kcal | 118 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 104 g | 69.6 g | |
| Total Sugars | 0.75 g | 0.50 g | |
| Fiber, total dietary | 6.15 g | 4.10 g | 22% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.056 g | 0.037 g | 0% |
| Fatty acids, total monounsaturated | 0.0090 g | 0.0060 g | |
| Fatty acids, total polyunsaturated | 0.11 g | 0.076 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 25.5 mg | 17.0 mg | 2% |
| Iron, Fe | 0.81 mg | 0.54 mg | 5% |
| Magnesium, Mg | 31.5 mg | 21.0 mg | 8% |
| Phosphorus, P | 82.5 mg | 55.0 mg | 7% |
| Potassium, K | 1,224 mg | 816 mg | 26% |
| Sodium, Na | 13.5 mg | 9.00 mg | 1% |
| Zinc, Zn | 0.36 mg | 0.24 mg | 3% |
| Copper, Cu | 0.27 mg | 0.18 mg | 30% |
| Manganese, Mn | 0.60 mg | 0.40 mg | 26% |
| Selenium, Se | 1.05 µg | 0.70 µg | 2% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 10.5 µg | 7.00 µg | 1% |
| Carotene, beta | 125 µg | 83.0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.53 mg | 0.35 mg | 4% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 25.6 mg | 17.1 mg | 29% |
| Thiamin | 0.17 mg | 0.11 mg | 14% |
| Riboflavin | 0.048 mg | 0.032 mg | 4% |
| Niacin | 0.83 mg | 0.55 mg | 5% |
| Pantothenic acid | 0.47 mg | 0.31 mg | |
| Vitamin B-6 | 0.44 mg | 0.29 mg | 26% |
| Folate, total | 34.5 µg | 23.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Choline, total | 24.8 mg | 16.5 mg | 5% |
| Vitamin K (phylloquinone) | 3.45 µg | 2.30 µg | 3% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 34.5 µg | 23.0 µg | |
| Folate, DFE | 34.5 µg | 23.0 µg | 9% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.018 g | 0.012 g | |
| Threonine | 0.081 g | 0.054 g | |
| Isoleucine | 0.078 g | 0.052 g | |
| Leucine | 0.14 g | 0.096 g | |
| Lysine | 0.088 g | 0.059 g | |
| Methionine | 0.032 g | 0.021 g | |
| Cystine | 0.029 g | 0.019 g | |
| Phenylalanine | 0.11 g | 0.071 g | |
| Tyrosine | 0.060 g | 0.040 g | |
| Valine | 0.093 g | 0.062 g | |
| Arginine | 0.19 g | 0.13 g | |
| Histidine | 0.051 g | 0.034 g | |
| Alanine | 0.094 g | 0.063 g | |
| Aspartic acid | 0.23 g | 0.15 g | |
| Glutamic acid | 0.27 g | 0.18 g | |
| Glycine | 0.080 g | 0.053 g | |
| Proline | 0.081 g | 0.054 g | |
| Serine | 0.12 g | 0.081 g |
Fatty acids (20)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.051 g | 0.034 g | |
| SFA 18:0 | 0.0060 g | 0.0040 g | |
| MUFA 18:1 | 0.0090 g | 0.0060 g | |
| PUFA 18:2 | 0.096 g | 0.064 g | |
| PUFA 18:3 | 0.018 g | 0.012 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | |
| Phytosterols | 15.0 mg | 10.0 mg |
Source: USDA FoodData Central, FDC 170071: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in yam?
180 in 1 cup, cubes (150 g) of raw; 114 to 118 per 100 g across USDA's descriptions.
How much protein is in yam?
2g in 1 cup, cubes; 1.5 g per 100 g.
How much sodium is in yam?
15mg in 1 cup, cubes; 9 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov