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How Many Calories in Yam, Cooked, Boiled, Drained, or Baked, without Salt?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 33 kcal | 0.4g |
| 100g | 116 kcal | 1.5g |
| 1 cup, cubes | 158 kcal | 2.0g |
A yam, cooked, boiled, drained, or baked, without salt contains 116 calories per 100g. A typical 1 cup, cubes (136g) provides about 158 calories. Yam, Cooked, Boiled, Drained, or Baked, without 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, without Salt Nutrition Facts
| Nutrient | Per 100g | Per serving (136g) |
|---|---|---|
| Calories | 116 kcal | 158 kcal |
| Protein | 1.5g | 2.0g |
| Carbohydrates | 27.5g | 37.4g |
| 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 | 8.0mg | 11mg |
| 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)
- Low in sodium (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: 0% 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, without salt
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Have a cat or dog? Check whether yam, cooked, boiled, drained, or baked, without 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, without 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, without salt per 100g?
Yam, Cooked, Boiled, Drained, or Baked, without Salt contains 116 calories per 100g, based on USDA reference data.
Is yam, cooked, boiled, drained, or baked, without salt high in calories?
A 1 cup, cubes of yam, cooked, boiled, drained, or baked, without salt (136g) has around 158 calories — roughly 8% of a 2,000-calorie daily intake.
Is yam, cooked, boiled, drained, or baked, without salt good for weight loss?
At 116 calories per 100g, yam, cooked, boiled, drained, or baked, without salt is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, cubes provides about 158 calories.
How much protein is in yam, cooked, boiled, drained, or baked, without salt?
Yam, Cooked, Boiled, Drained, or Baked, without Salt contains 1.5g of protein per 100g.
Is yam, cooked, boiled, drained, or baked, without salt a good source of fibre?
Yes — yam, cooked, boiled, drained, or baked, without 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, without salt compare to potatoes, mashed, dehydrated, prepared from granules with milk?
Yam, Cooked, Boiled, Drained, or Baked, without Salt has 116 calories per 100g, close to potatoes, mashed, dehydrated, prepared from granules with milk at 116 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of yam, cooked, boiled, drained, or baked, without salt for 20g of protein?
With 1.5g of protein per 100g, you'd need roughly 1333g of yam, cooked, boiled, drained, or baked, without salt to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to yam, cooked, boiled, drained, or baked, without salt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yam, Cooked, Boiled, Drained, or Baked, without Salt (this page) | 116 kcal | 1.5g | 27.5g | 0.1g |
| Potatoes, Mashed, Dehydrated, Prepared From Granules with Milk | 116 kcal | 2.1g | 16.1g | 4.8g |
| Cowpeas, Common (blackeyes, Crowder, Southern), Mature Seeds, Cooked, Boiled, without Salt | 116 kcal | 7.7g | 20.8g | 0.5g |
| Lentils | 116 kcal | 9.0g | 20.1g | 0.4g |
| Tofu, Salted and Fermented (fuyu) | 116 kcal | 8.9g | 4.4g | 8.0g |
| Cowpeas, Common (blackeyes, Crowder, Southern), Mature Seeds, Cooked, Boiled, with Salt | 116 kcal | 7.7g | 20.8g | 0.5g |
| Lupins, Mature Seeds, Cooked, Boiled, with Salt | 116 kcal | 15.6g | 9.3g | 2.9g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.