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How Many Calories in Yam, Cooked, Boiled, Drained, or Baked, with Salt?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 32 kcal | 0.4g |
| 100g | 114 kcal | 1.5g |
| 1 cup, cubes | 155 kcal | 2.0g |
A yam, cooked, boiled, drained, or baked, with salt contains 114 calories per 100g. A typical 1 cup, cubes (136g) provides about 155 calories. Yam, Cooked, Boiled, Drained, or Baked, with Salt is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Yam, Cooked, Boiled, Drained, or Baked, with Salt Nutrition Facts
| Nutrient | Per 100g | Per serving (136g) |
|---|---|---|
| Calories | 114 kcal | 155 kcal |
| Protein | 1.5g | 2.0g |
| Carbohydrates | 27.0g | 36.7g |
| of which Sugars | 0.5g | 0.7g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 3.9g | 5.3g |
| Sodium | 244.0mg | 332mg |
| Potassium | 670.0mg | 911mg |
| Calcium | 14.0mg | 19mg |
| Iron | 0.5mg | 0.7mg |
| Vitamin C | 12.1mg | 16.5mg |
| Vitamin A | 6.0µg | 8µg |
| Selenium | 0.7µg | 1µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- A good source of carbohydrates (10% DV)
- A good source of fibre (14% DV)
- Low in saturated fat (0% DV)
- A good source of potassium (14% DV)
- A good source of vitamin C (13% DV)
- Calories: 6% DV
- Protein: 3% DV
- Carbohydrates: 10% DV
- Fibre: 14% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 11% DV
- Potassium: 14% DV
- Calcium: 1% DV
- Iron: 3% DV
- Vitamin C: 13% DV
- Vitamin A: 1% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking yam, cooked, boiled, drained, or baked, with salt
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Have a cat or dog? Check whether yam, cooked, boiled, drained, or baked, with salt is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out yam, cooked, boiled, drained, or baked, with salt for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in yam, cooked, boiled, drained, or baked, with salt per 100g?
Yam, Cooked, Boiled, Drained, or Baked, with Salt contains 114 calories per 100g, based on USDA reference data.
Is yam, cooked, boiled, drained, or baked, with salt high in calories?
A 1 cup, cubes of yam, cooked, boiled, drained, or baked, with salt (136g) has around 155 calories — roughly 8% of a 2,000-calorie daily intake.
Is yam, cooked, boiled, drained, or baked, with salt good for weight loss?
At 114 calories per 100g, yam, cooked, boiled, drained, or baked, with salt is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, cubes provides about 155 calories.
How much protein is in yam, cooked, boiled, drained, or baked, with salt?
Yam, Cooked, Boiled, Drained, or Baked, with Salt contains 1.5g of protein per 100g.
Is yam, cooked, boiled, drained, or baked, with salt a good source of fibre?
Yes — yam, cooked, boiled, drained, or baked, with salt provides 3.9g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does yam, cooked, boiled, drained, or baked, with salt compare to beans, great northern, mature seeds, canned?
Yam, Cooked, Boiled, Drained, or Baked, with Salt has 114 calories per 100g, close to beans, great northern, mature seeds, canned at 114 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of yam, cooked, boiled, drained, or baked, with salt for 20g of protein?
With 1.5g of protein per 100g, you'd need roughly 1333g of yam, cooked, boiled, drained, or baked, with salt to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to yam, cooked, boiled, drained, or baked, with salt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yam, Cooked, Boiled, Drained, or Baked, with Salt (this page) | 114 kcal | 1.5g | 27.0g | 0.1g |
| Beans, Great Northern, Mature Seeds, Canned | 114 kcal | 7.4g | 21.0g | 0.4g |
| Beans, White, Mature Seeds, Canned | 114 kcal | 7.3g | 21.2g | 0.3g |
| Beans, Pinto, Canned, Drained Solids | 114 kcal | 7.0g | 20.2g | 0.9g |
| Beans, Great Northern, Mature Seeds, Canned, Low Sodium | 114 kcal | 7.4g | 21.0g | 0.4g |
| Lentils, Mature Seeds, Cooked, Boiled | 114 kcal | 9.0g | 19.5g | 0.4g |
| Loma Linda Vege-Burger, Canned, Unprepared | 114 kcal | 22.2g | 3.7g | 1.2g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.