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How Many Calories in Yam, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 33 kcal | 0.4g |
| 100g | 118 kcal | 1.5g |
| 1 cup, cubes | 177 kcal | 2.2g |
A yam, raw contains 118 calories per 100g. A typical 1 cup, cubes (150g) provides about 177 calories. Yam, Raw is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Yam, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (150g) |
|---|---|---|
| Calories | 118 kcal | 177 kcal |
| Protein | 1.5g | 2.2g |
| Carbohydrates | 27.9g | 41.8g |
| of which Sugars | 0.5g | 0.8g |
| Fat | 0.2g | 0.3g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 4.1g | 6.1g |
| Sodium | 9.0mg | 14mg |
| Potassium | 816.0mg | 1224mg |
| Calcium | 17.0mg | 26mg |
| Iron | 0.5mg | 0.8mg |
| Vitamin C | 17.1mg | 25.7mg |
| Vitamin A | 7.0µg | 10µg |
| 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 (15% DV)
- Low in saturated fat (0% DV)
- Low in sodium (0% DV)
- A good source of potassium (17% DV)
- A good source of vitamin C (19% DV)
- Calories: 6% DV
- Protein: 3% DV
- Carbohydrates: 10% DV
- Fibre: 15% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 0% DV
- Potassium: 17% DV
- Calcium: 1% DV
- Iron: 3% DV
- Vitamin C: 19% DV
- Vitamin A: 1% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking yam, raw
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Have a cat or dog? Check whether yam, raw 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, raw 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, raw per 100g?
Yam, Raw contains 118 calories per 100g, based on USDA reference data.
Is yam, raw high in calories?
A 1 cup, cubes of yam, raw (150g) has around 177 calories — roughly 9% of a 2,000-calorie daily intake.
Is yam, raw good for weight loss?
At 118 calories per 100g, yam, raw is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, cubes provides about 177 calories.
How much protein is in yam, raw?
Yam, Raw contains 1.5g of protein per 100g.
Is yam, raw a good source of fibre?
Yes — yam, raw provides 4.1g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does yam, raw compare to beans, great northern, mature seeds, cooked, boiled, without salt?
Yam, Raw has 118 calories per 100g, close to beans, great northern, mature seeds, cooked, boiled, without salt at 118 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of yam, raw for 20g of protein?
With 1.5g of protein per 100g, you'd need roughly 1333g of yam, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to yam, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yam, Raw (this page) | 118 kcal | 1.5g | 27.9g | 0.2g |
| Beans, Great Northern, Mature Seeds, Cooked, Boiled, without Salt | 118 kcal | 8.3g | 21.1g | 0.5g |
| Peas, Split, Mature Seeds, Cooked, Boiled, without Salt | 118 kcal | 8.3g | 21.1g | 0.4g |
| Yardlong Beans, Mature Seeds, Cooked, Boiled, without Salt | 118 kcal | 8.3g | 21.1g | 0.5g |
| Vitasoy Usa, Organic Nasoya Super Firm Cubed Tofu | 118 kcal | 12.4g | 2.8g | 6.3g |
| Beans, Great Northern, Mature Seeds, Cooked, Boiled, with Salt | 118 kcal | 8.3g | 21.1g | 0.5g |
| Yardlong Beans, Mature Seeds, Cooked, Boiled, with Salt | 118 kcal | 8.3g | 21.1g | 0.5g |
More kit for yam, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.