Yam, raw

177 calories in 1 cup, cubes (150 g). Per 100 g, protein: 1.5 g, carbohydrates: 27.9 g, fat: 0.17 g.

Serving
1
= 150 g
177KCAL

Yam, raw, 1 cup, cubes

177 calories

Protein
2.3 g
Carbs
41.8 g
Fat
0.26 g
Fiber
6.2 g
Sugars
0.75 g

Nutrition Facts

Serving size1 cup, cubes (150 g)
Amount per serving
Calories177
% Daily Value*
Total Fat 0.26 g0%
Saturated Fat 0.056 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 13.5 mg1%
Total Carbohydrate 41.8 g15%
Dietary Fiber 6.2 g22%
Total Sugars 0.75 g
Protein 2.3 g
Vitamin D 0 mcg0%
Calcium 25.5 mg2%
Iron 0.81 mg5%
Potassium 1,224 mg26%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin C28% 25.6 mg
  • Vitamin B626% 0.44 mg
  • Thiamin (B1)14% 0.17 mg
  • Pantothenic acid (B5)9% 0.47 mg
  • Folate9% 34.5 µg
  • Niacin (B3)5% 0.83 mg
  • Choline5% 24.8 mg
  • Riboflavin (B2)4% 0.048 mg
  • Vitamin E4% 0.53 mg
  • Vitamin K3% 3.5 µg
  • Vitamin A1% 10.5 µg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper30% 0.27 mg
  • Potassium26% 1,224 mg
  • Manganese26% 0.6 mg
  • Magnesium8% 31.5 mg
  • Phosphorus7% 82.5 mg
  • Iron5% 0.81 mg
  • Zinc3% 0.36 mg
  • Calcium2% 25.5 mg
  • Selenium2% 1.1 µg
  • Sodium1% 13.5 mg

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid0.27 g
  • Aspartic acid0.23 g
  • Arginine0.19 g
  • Leucine•0.14 g
  • Serine0.12 g
  • Phenylalanine•0.11 g
  • Alanine0.094 g
  • Valine•0.093 g
  • Lysine•0.088 g
  • Proline0.081 g
  • Threonine•0.081 g
  • Glycine0.08 g
  • Isoleucine•0.078 g
  • Tyrosine0.06 g
  • Histidine•0.051 g
  • Methionine•0.032 g
  • Cystine0.029 g
  • Tryptophan•0.018 g

How it compares

Against other records in Vegetables and Vegetable Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Potassium

    Higher than 96%

    Same value as 0 of 901 other records.

    leastmost

  • Carbohydrates

    Higher than 93%

    Same value as 0 of 893 other records.

    leastmost

  • Sugars

    Lower than 90%

    Same value as 3 of 598 other records.

    leastmost

  • Calories

    Higher than 88%

    Same value as 0 of 893 other records.

    leastmost

  • Fiber

    Higher than 86%

    Same value as 10 of 799 other records.

    leastmost

  • Total fat

    Lower than 73%

    Same value as 19 of 893 other records.

    leastmost

Questions

How many calories are in yam, raw?
1 cup, cubes (150 g): 177 calories; protein: 2.3 g, carbohydrates: 41.8 g, fat: 0.26 g.
How much protein is in yam, raw?
1.5 g per 100 g. Its estimated share of calories is 5%, using 4 kcal per gram of protein.
How many net carbs are in yam, raw?
23.8 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 91 reported nutrients, per 100 g+
Water69.6 g
Energy118 kcal
Energy494 kj
Protein1.5 g
Total lipid (fat)0.17 g
Ash0.82 g
Carbohydrate, by difference27.9 g
Fiber, total dietary4.1 g
Total Sugars0.5 g
Calcium, Ca17 mg
Iron, Fe0.54 mg
Magnesium, Mg21 mg
Phosphorus, P55 mg
Potassium, K816 mg
Sodium, Na9 mg
Zinc, Zn0.24 mg
Copper, Cu0.18 mg
Manganese, Mn0.4 mg
Selenium, Se0.7 µg
Vitamin C, total ascorbic acid17.1 mg
Thiamin0.11 mg
Riboflavin0.032 mg
Niacin0.55 mg
Pantothenic acid0.31 mg
Vitamin B-60.29 mg
Folate, total23 µg
Folic acid0 µg
Folate, food23 µg
Folate, DFE23 µg
Choline, total16.5 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE7 µg
Retinol0 µg
Carotene, beta83 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU138 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.35 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units0 iu
Vitamin D (D2 + D3)0 µg
Vitamin K (phylloquinone)2.3 µg
Fatty acids, total saturated0.037 g
SFA 4:00 g
SFA 6:00 g
SFA 8:00 g
SFA 10:00 g
SFA 12:00 g
SFA 14:00 g
SFA 16:00.034 g
SFA 18:00.004 g
Fatty acids, total monounsaturated0.006 g
MUFA 16:10 g
MUFA 18:10.006 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.076 g
PUFA 18:20.064 g
PUFA 18:30.012 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Fatty acids, total trans0 g
Cholesterol0 mg
Phytosterols10 mg
Tryptophan0.012 g
Threonine0.054 g
Isoleucine0.052 g
Leucine0.096 g
Lysine0.059 g
Methionine0.021 g
Cystine0.019 g
Phenylalanine0.071 g
Tyrosine0.04 g
Valine0.062 g
Arginine0.13 g
Histidine0.034 g
Alanine0.063 g
Aspartic acid0.15 g
Glutamic acid0.18 g
Glycine0.053 g
Proline0.054 g
Serine0.081 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170071, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.