Yams, boiled or baked, without salt

USDA name: Yam, cooked, boiled, drained, or baked, without salt

158 calories in 1 cup, cubes (136 g). Per 100 g, protein: 1.5 g, carbohydrates: 27.5 g, fat: 0.14 g.

Serving
1
= 136 g
158KCAL

Yams, boiled or baked, without salt, 1 cup, cubes

158 calories

Protein
2 g
Carbs
37.4 g
Fat
0.19 g
Fiber
5.3 g
Sugars
0.67 g

Nutrition Facts

Serving size1 cup, cubes (136 g)
Amount per serving
Calories158
% Daily Value*
Total Fat 0.19 g0%
Saturated Fat 0.039 g0%
Trans Fat 0 g
Cholesterol 0 mg0%
Sodium 10.9 mg0%
Total Carbohydrate 37.4 g14%
Dietary Fiber 5.3 g19%
Total Sugars 0.67 g
Protein 2 g
Vitamin D 0 mcg0%
Calcium 19 mg1%
Iron 0.71 mg4%
Potassium 911 mg19%

* 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 C18% 16.5 mg
  • Vitamin B618% 0.31 mg
  • Thiamin (B1)11% 0.13 mg
  • Pantothenic acid (B5)8% 0.42 mg
  • Folate5% 21.8 µg
  • Niacin (B3)5% 0.75 mg
  • Choline4% 22 mg
  • Vitamin E3% 0.46 mg
  • Riboflavin (B2)3% 0.038 mg
  • Vitamin K3% 3.1 µg
  • Vitamin A1% 8.2 µg

Little or none: Vitamin B12, Vitamin D.

minerals

% of the Daily Value in this serving

  • Copper23% 0.21 mg
  • Manganese22% 0.5 mg
  • Potassium19% 911 mg
  • Magnesium6% 24.5 mg
  • Phosphorus5% 66.6 mg
  • Iron4% 0.71 mg
  • Zinc2% 0.27 mg
  • Selenium2% 0.95 µg
  • Calcium1% 19 mg

Little or none: Sodium.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid0.24 g
  • Aspartic acid0.21 g
  • Arginine0.17 g
  • Leucine•0.13 g
  • Serine0.11 g
  • Phenylalanine•0.094 g
  • Alanine0.083 g
  • Valine•0.082 g
  • Lysine•0.079 g
  • Proline0.072 g
  • Glycine0.071 g
  • Threonine•0.071 g
  • Isoleucine•0.068 g
  • Tyrosine0.053 g
  • Histidine•0.045 g
  • Methionine•0.027 g
  • Cystine0.024 g
  • Tryptophan•0.016 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 95%

    Same value as 1 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 5 of 598 other records.

    leastmost

  • Calories

    Higher than 87%

    Same value as 2 of 893 other records.

    leastmost

  • Fiber

    Higher than 85%

    Same value as 3 of 799 other records.

    leastmost

  • Total fat

    Lower than 78%

    Same value as 17 of 893 other records.

    leastmost

Questions

How many calories are in yams, boiled or baked, without salt?
1 cup, cubes (136 g): 158 calories; protein: 2 g, carbohydrates: 37.4 g, fat: 0.19 g.
How much protein is in yams, boiled or baked, without salt?
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 yams, boiled or baked, without salt?
23.6 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 90 reported nutrients, per 100 g+
Water70.1 g
Energy116 kcal
Energy486 kj
Protein1.5 g
Total lipid (fat)0.14 g
Ash0.76 g
Carbohydrate, by difference27.5 g
Fiber, total dietary3.9 g
Total Sugars0.49 g
Calcium, Ca14 mg
Iron, Fe0.52 mg
Magnesium, Mg18 mg
Phosphorus, P49 mg
Potassium, K670 mg
Sodium, Na8 mg
Zinc, Zn0.2 mg
Copper, Cu0.15 mg
Manganese, Mn0.37 mg
Selenium, Se0.7 µg
Vitamin C, total ascorbic acid12.1 mg
Thiamin0.095 mg
Riboflavin0.028 mg
Niacin0.55 mg
Pantothenic acid0.31 mg
Vitamin B-60.23 mg
Folate, total16 µg
Folic acid0 µg
Folate, food16 µg
Folate, DFE16 µg
Choline, total16.2 mg
Vitamin B-120 µg
Vitamin B-12, added0 µg
Vitamin A, RAE6 µg
Retinol0 µg
Carotene, beta73 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU122 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.34 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 saturated0.029 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 16:00.027 g
SFA 18:00.003 g
Fatty acids, total monounsaturated0.005 g
MUFA 16:10 g
MUFA 18:10.005 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.06 g
PUFA 18:20.05 g
PUFA 18:30.009 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
Tryptophan0.012 g
Threonine0.052 g
Isoleucine0.05 g
Leucine0.094 g
Lysine0.058 g
Methionine0.02 g
Cystine0.018 g
Phenylalanine0.069 g
Tyrosine0.039 g
Valine0.06 g
Arginine0.12 g
Histidine0.033 g
Alanine0.061 g
Aspartic acid0.15 g
Glutamic acid0.18 g
Glycine0.052 g
Proline0.053 g
Serine0.079 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 170072, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.