Vegetables · Nutrition Facts
Yam Nutrition Facts
Yam is a starchy root vegetable rich in nutrients, particularly in vitamins and minerals.
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118kcal
Calories
1.5g
Protein
27.9g
Carbs
0.2g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 medium yam, 200g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 118kcal | 236kcal |
| Protein | 1.5g | 3g |
| Total Carbohydrates | 27.9g | 55.8g |
| Dietary Fiber | 4.1g | 8.2g |
| Sugars | 0.5g | 1g |
| Total Fat | 0.2g | 0.4g |
| Saturated Fat | 0.04g | 0.1g |
| Sodium | 9mg | 18mg |
| Water | 69.6g | 139.2g |
Adjust the serving size
Estimate nutrients in a portion of Yam. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 medium yam (200 g). Enter 1–5000 g.
- Calories
- 236 kcal
- Protein
- 3 g
- Carbohydrates
- 55.8 g
- Fiber
- 8.2 g
- Sugars
- 1 g
- Fat
- 0.4 g
- Sodium
- 18 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
19% Daily Value
% Daily Value
17% Daily Value
5% Daily Value
Serving ideas
- Bake a yam and top it with a dollop of Greek yogurt and a sprinkle of cinnamon.
- Slice yam into fries and bake until crispy for a healthier snack option.
- Add diced yam to soups and stews for a hearty and nutritious base.
Storage
Storage tip: Store yams in a cool, dark place to maintain their freshness and prevent sprouting.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
Correction status
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Frequently asked questions
Is yam high in calories?
How much Vitamin C is in yam?
Can yam be used in diabetic-friendly meals?
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