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Yam (cooked, boiled, drained, or baked, unsalted)
Vegetables

Yam (cooked, boiled, drained, or baked, unsalted) nutrition facts

Per 1 cup, cubes · 136 g

Calories
158
8%
of a 2,000 cal day
  • Protein
    2g
    5% of calories
  • Carbs
    37g
    94% of calories
  • Fat
    0.2g
    1% of calories
Portion
  • ✓ Fat free
  • ✓ Low saturated fat
  • ✓ Low sodium
  • ✓ Cholesterol free

At a glance

One serving of Yam (cooked, boiled, drained, or baked, unsalted) (1 cup, cubes, 136 g) has 158 calories, with 2 g of protein, 37 g of carbohydrates and 0.2 g of fat. Most of its energy comes from carbs (94% of calories). It is high in Vitamin B6 (24% DV), copper (23% DV) and manganese (22% DV).

Per 100 g
116cal
low energy density
Protein per 100 cal
1.3g
Net carbs
32g
carbs minus fiber
Fiber
5.3g
0.7 g sugar

High in

20%+ of the daily value

  • Vitamin B624%
  • Copper23%
  • Manganese22%

Good source of

10–19% of the daily value

  • Dietary fiber19%
  • Vitamin C18%
  • Thiamine11%
  • Potassium19%
  • Phosphorus10%

Watch

20%+ of the daily value

Nothing notable

Vitamins & minerals

Amounts for 1 cup, cubes (136 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A8 μg
1%
Vitamin C16 mg
18%
Vitamin D0 μg
0%
Vitamin E0.5 mg
3%
Vitamin K3 μg
3%
Thiamine0.1 mg
11%
Riboflavin (B2)0 mg
3%
Niacin1 mg
5%
Vitamin B60.3 mg
24%
Folate (B9)22 μg
5%
Vitamin B120 μg
0%
Pantothenic acid0.4 mg
8%
Choline22 mg
4%

Minerals

NutrientAmount% Daily Value
Calcium19 mg
2%
Iron1 mg
9%
Potassium911 mg
19%
Magnesium24 mg
6%
Phosphorus67 mg
10%
Zinc0.3 mg
2%
Copper0.2 mg
23%
Manganese1 mg
22%
Selenium1 μg
2%
Full breakdown · 31 more nutrients
NutrientAmount% Daily Value
Alanine0.1 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid0.2 g—
Beta carotene99 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Glutamic acid0.2 g—
Glycine0.1 g—
Histidine0 g—
Isoleucine0.1 g—
Leucine0.1 g—
Lycopene0 μg—
Lysine0.1 g—
Methionine0 g—
Monounsaturated fats0 g—
Phenylalanine0.1 g—
Polyunsaturated fats0.1 g—
Proline0.1 g—
Retinol0 μg—
Serine0.1 g—
Theobromine0 mg—
Threonine0.1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.1 g—

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 158 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 30min
    Walking (3.5 mph)
  • 19min
    Cycling (moderate)
  • 13min
    Running (6 mph)
  • 22min
    Swimming laps

Common questions

How many calories are in Yam (cooked, boiled, drained, or baked, unsalted)?

One serving of Yam (cooked, boiled, drained, or baked, unsalted) (1 cup, cubes) has 158 calories, which works out to 116 calories per 100 g. That is about 7.9% of a 2,000-calorie day.

Is Yam (cooked, boiled, drained, or baked, unsalted) high in protein?

Not especially. It has 2 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 (cooked, boiled, drained, or baked, unsalted) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 32 g of net carbs and 94% 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 (cooked, boiled, drained, or baked, unsalted)?

11 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Yam (cooked, boiled, drained, or baked, unsalted)?

0.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Recipes with yam

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