Yam (raw) nutrition facts
Per 1 cup, cubes · 150 g
of a 2,000 cal day
- Protein2.3g5% of calories
- Carbs42g93% of calories
- Fat0.3g2% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Yam (raw) (1 cup, cubes, 150 g) has 177 calories, with 2.3 g of protein, 42 g of carbohydrates and 0.3 g of fat. Most of its energy comes from carbs (93% of calories). It is high in dietary fiber (22% DV), Vitamin C (29% DV) and Vitamin B6 (34% DV).
High in
20%+ of the daily value
- Dietary fiber22%
- Vitamin C29%
- Vitamin B634%
- Potassium26%
- Copper30%
- Manganese26%
Good source of
10–19% of the daily value
- Thiamine14%
- Iron10%
- Phosphorus12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup, cubes (150 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 11 μg | 1% |
| Vitamin C | 26 mg | 29% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 3% |
| Vitamin K | 3 μg | 3% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 0 mg | 4% |
| Niacin | 1 mg | 5% |
| Vitamin B6 | 0.4 mg | 34% |
| Folate (B9) | 35 μg | 9% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.5 mg | 9% |
| Choline | 25 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 26 mg | 3% |
| Iron | 1 mg | 10% |
| Potassium | 1,224 mg | 26% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 83 mg | 12% |
| Zinc | 0.4 mg | 3% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 26% |
| Selenium | 1 μg | 2% |
Full breakdown · 31 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.2 g | — |
| Aspartic acid | 0.2 g | — |
| Beta carotene | 125 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 0.3 g | — |
| Glycine | 0.1 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.1 g | — |
| Leucine | 0.1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.1 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 0.1 g | — |
| Retinol | 0 μg | — |
| Serine | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
155 calYam (cooked, boiled, drained, or baked, salted)1 cup, cubes−22 cal
158 calYam (cooked, boiled, drained, or baked, unsalted)1 cup, cubes−19 cal
130 calNatural Beauty Organic Garnet Yams1 medium sweet potato−47 cal- 130 cal
Dunbars Cut Yams⅔ cup−47 cal - 110 calWegmans Food Market Yams4 ⅝ oz.−67 cal
- 158 calMicro Baker Baked Yams1 cup, cubes−19 cal
Burning 177 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 34minWalking (3.5 mph)
- 21minCycling (moderate)
- 15minRunning (6 mph)
- 25minSwimming laps
Common questions
How many calories are in Yam (raw)?
One serving of Yam (raw) (1 cup, cubes) has 177 calories, which works out to 118 calories per 100 g. That is about 8.9% of a 2,000-calorie day.
Is Yam (raw) high in protein?
Not especially. It has 2.3 g of protein per serving, and protein supplies 5% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Yam (raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 36 g of net carbs and 93% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Yam (raw)?
14 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Yam (raw)?
0.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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