Yam: calories and nutrition facts
Yam has 111 kcal per 100 g. One serving, 1 Serving (150 g), has 167 kcal.
- Calories
- 111 kcal
- Protein
- 1.5 g
- Carbohydrates
- 23.7 g
- Fat
- 0.2 g
Per 100 g
Yam: how many calories?
Yam has 111 kcal per 100 g, with 1.5 g protein, 23.7 g carbs and 0.2 g fat. A 150 g serving (1 Serving) has 167 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
- 167 kcal
- Protein
- 2.3 g
- Carbohydrates
- 35.6 g
- Fat
- 0.3 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (150 g) |
|---|---|---|
| Calories | 111 kcal | 167 kcal |
| Fat | 0.2 g | 0.3 g |
| of which saturated fat | 0 g | 0.1 g |
| Carbohydrates | 23.7 g | 35.6 g |
| of which sugars | 0.5 g | 0.8 g |
| Fiber | 4.1 g | 6.1 g |
| Protein | 1.5 g | 2.3 g |
| Sodium | 9 mg | 14 mg |
| Water | 69.6 g | 104.4 g |
| Vitamin C | 17.1 mg | 25.7 mg |
| Calcium | 17 mg | 26 mg |
| Iron | 0.5 mg | 0.8 mg |
| Potassium | 816 mg | 1,224 mg |
| Magnesium | 21 mg | 32 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(111 kcal) | 6% |
| Fat(0.2 g) | 0% |
| of which saturated fat(0 g) | 0% |
| Carbohydrates(23.7 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)
Yam: frequently asked questions
Yam: how many calories per serving?
A 150 g serving (1 Serving) has 167 kcal.
Yam: how much protein?
Yam contains 1.5 g of protein per 100 g, 3% of the 50 g reference intake.
Yam: how much fibre?
Yam provides 4.1 g of fibre per 100 g, 16% of the 25 g a day recommended by EFSA.
Yam: how much makes 100 kcal?
100 kcal is about 90 g of this food.
More foods in this category
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- White grapes72 kcal
- White nectarine50 kcal
- White peach44 kcal
- Whole soybeans441 kcal
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- Yellow bell pepper29 kcal
- Yellow nectarine50 kcal
- Yellow onion36 kcal
- Yellow peach45 kcal
- Yellow pomelo0 kcal
- Young coconut360 kcal
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