Yam, raw Nutrition Facts
Quick answer
One 100 g serving of yam, raw has 118 calories, 27.9 g of carbs, and 4.1 g of fiber.
Vegan
Gluten-free
Low-sodium
Diabetic-friendly
Paleo
Tags reflect category and nutrient values — see diet-tag pages for the rule behind each.
Nutrition Facts
Calories
177
| Amount | %DV* | |
|---|---|---|
| Fat | 0.3 g | 0% |
| Saturated fat | 0 g | 0% |
| Trans fat | 0 g | — |
| Cholesterol | 0 mg | 0% |
| Sodium | 13.5 mg | 1% |
| Carbs | 41.8 g | 15% |
| Fiber | 6.1 g | 22% |
| Sugars | 0.8 g | — |
| Protein | 2.3 g | 5% |
Vitamins & Minerals
| Vitamin D | 0 mcg | 0% |
|---|---|---|
| Calcium | 25.5 mg | 2% |
| Iron | 0.8 mg | 5% |
| Potassium | 1224 mg | 26% |
| Magnesium | 31.5 mg | 8% |
| Zinc | 0.4 mg | 3% |
| Vitamin A | 10.5 mcg | 1% |
| Vitamin C | 25.7 mg | 29% |
| Vitamin B12 | 0 mcg | 0% |
* % Daily Value (DV) shows how much a nutrient in a serving contributes to a daily diet, based on 2,000 calories a day — FDA Daily Values, 21 CFR 101.9. Not shown for Trans Fat (no DV established) or Sugars (the DV covers added sugars only; this record's Sugars value is total sugars).
Calories by Macronutrient
Protein 5%
Carbs 93%
Fat 2%
Share of calories from each macronutrient — 4 kcal/g protein & carbs, 9 kcal/g fat (FDA's general Atwater factors).
Common questions
How many calories are in a cup, cubes (150 g) of yam, raw?
A cup, cubes (150 g) serving of yam, raw has 177 calories, per USDA FoodData Central.
Is yam, raw low in calcium?
Yes — a 100 g serving of yam, raw has 17 mg of calcium, or 1% of the FDA Daily Value. The FDA considers 20% DV or more "high" and 5% DV or less "low."