Cooked yam: calories and nutrition facts
Cooked yam has 109 kcal per 100 g. One serving, 1 Serving (150 g), has 164 kcal.
- Calories
- 109 kcal
- Protein
- 1.5 g
- Carbohydrates
- 23.6 g
- Fat
- 0.1 g
Per 100 g
Cooked yam: how many calories?
Cooked yam has 109 kcal per 100 g, with 1.5 g protein, 23.6 g carbs and 0.1 g fat. A 150 g serving (1 Serving) has 164 kcal. That is close to the average for Fruits & Veggies (109 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein6%
- Carbohydrates93%
- Fat1%
Calculate a portion
- Calories
- 164 kcal
- Protein
- 2.2 g
- Carbohydrates
- 35.4 g
- Fat
- 0.2 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 109 kcal | 164 kcal |
| Fat | 0.1 g | 0.2 g |
| of which saturated fat | 0 g | 0 g |
| Carbohydrates | 23.6 g | 35.4 g |
| of which sugars | 0.5 g | 0.7 g |
| Fiber | 3.9 g | 5.9 g |
| Protein | 1.5 g | 2.2 g |
| Sodium | 8 mg | 12 mg |
| Water | 70.1 g | 105.1 g |
| Vitamin C | 12.1 mg | 18.2 mg |
| Calcium | 14 mg | 21 mg |
| Iron | 0.5 mg | 0.8 mg |
| Potassium | 670 mg | 1,005 mg |
| Magnesium | 18 mg | 27 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(109 kcal) | 5% |
| Fat(0.1 g) | 0% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(23.6 g) | 9% |
| of which sugars(0.5 g) | 1% |
| Protein(1.5 g) | 3% |
| Salt(0.02 g) | 0% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of fibre (at least 3 g)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Cooked yam: frequently asked questions
Cooked yam: how many calories per serving?
A 150 g serving (1 Serving) has 164 kcal.
Cooked yam: how much protein?
Cooked yam contains 1.5 g of protein per 100 g, 3% of the 50 g reference intake.
Cooked yam: how much fibre?
Cooked yam provides 3.9 g of fibre per 100 g, 16% of the 25 g a day recommended by EFSA.
Cooked yam: how much makes 100 kcal?
100 kcal is about 92 g of this food.
More foods in this category
- Cooked tomato17 kcal
- Cooked turnip25 kcal
- Cooked vegetable29 kcal
- Cooked white asparagus17 kcal
- Cooked white beans112 kcal
- Cooked white cabbage21 kcal
- Cooked zucchini16 kcal
- Cranberry0 kcal
- Creamy carrot purée44 kcal
- Crispy cooked broccoli22 kcal
- Crunchy cooked carrot33 kcal
- Cucumber11 kcal
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