🍠 Yam has 118 calories per 100 g — 177 in 1 cup cubes
Vegetables · Serving: 1 cup cubes (150 g) · Values are USDA-based estimates.
per 100 g
per serving (1 cup cubes)
macros per 100 g
Nutrition table
| Nutrient | Per 100 g | Per serving (150 g) | % Daily Value (per 100 g) |
|---|---|---|---|
| Calories | 118 kcal | 177 kcal | 5.9% |
| Protein | 1.5 g | 2.3 g | 3% |
| Carbs | 27.9 g | 41.9 g | 10.1% |
| Fat | 0.2 g | 0.3 g | 0.3% |
| Fibre | 4.1 g | 6.2 g | 14.6% |
| Sugar | 0.5 g | 0.8 g | 1% |
| Sodium | 9 mg | 13.5 mg | 0.4% |
| Potassium | 816 mg | 1224 mg | 17.4% |
| Calcium | 17 mg | 25.5 mg | 1.3% |
| Iron | 0.5 mg | 0.8 mg | 2.8% |
| Vitamin C | 17.1 mg | 25.7 mg | 19% |
% Daily Value is based on US Daily Values (calories 2000, protein 50 g, carbs 275 g, fat 78 g, fibre 28 g, sugar 50 g, sodium 2300 mg, potassium 4700 mg, calcium 1300 mg, iron 18 mg, vitamin C 90 mg). A dash means the value is not available for this food, not zero.
Is Yam healthy?
With 118 calories and 1.5g protein per 100 g, Yam sits in the mid-range range for everyday foods. As with any single food, what matters most is the overall pattern of what you eat across the day.
This is general information about the food's nutrition profile, not medical or dietary advice for any individual.
How it fits your goals
- General eating: at 118 kcal per 100 g, a serving of 1 cup cubes contributes 177 kcal — easy to slot into a day once you know the number.
- Protein focus: 1.5g protein per 100 g (2.3g per serving) — a modest protein source; pair it with a higher-protein food if protein is your priority.
- Lower-carb eating: 27.9g carbs per 100 g — worth counting if you track carbs.
General information only — not a personal diet plan.
Similar foods
Compared with Yam (118 kcal / 100 g): Edamame has 121 kcal per 100 g. Taro has 112 kcal per 100 g. Compare any two foods →
Frequently asked questions
How many calories are in Yam?
Yam has 118 calories per 100 g, and 177 calories in 1 cup cubes (150 g).
How much protein is in Yam?
1.5g protein per 100 g, or 2.3g per serving.
How much sugar is in Yam?
0.5g sugar per 100 g, or 0.8g per serving.
What is a serving of Yam?
On this page, a serving is 1 cup cubes (150 g). Per-serving values are calculated as the per-100 g value × grams ÷ 100.