Yam · Dioscorea

Yam, cooked, boiled, drained, or baked, without salt

Nutrition facts per 100 g · edible portion

Vegetables

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3 forms & preparations

Yam, cooked, boiled, drained, or baked, with salt Yam, cooked, boiled, drained, or baked, without salt Yam, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Yam, cooked, boiled, drained, or baked, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

116 kcal Calories

1.5 g Protein

10%

27.5 g Carbs

0.1 g Fat

Good nutrient density 28/100

How many beneficial nutrients Yam, cooked, boiled, drained, or baked, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Yam, cooked, boiled, drained, or baked, without salt come from — the split across carbs, fat & protein.

116 kcal / serving

94% from carbs

Carbs 94%

27.5 g per serving
Fat 1%

0.1 g per serving
Protein 5%

1.5 g per serving

What Yam, cooked, boiled, drained, or baked, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Copper17% Manganese16% Dietary Fiber14% Potassium14% Vitamin C13% Vitamin B613%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	27.5 g	10%
Dietary Fiber	3.9 g	14%
Total Sugars	0.5 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.1 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.1 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	9.0 mg	—
Omega-6 Fatty Acids	50.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	0.0 mg	—
Capric Acid	0.0 mg	—
Lauric Acid	0.0 mg	—
Myristic Acid	0.0 mg	—
Palmitic Acid	27.0 mg	—
Stearic Acid	3.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	5.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	50.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.5 g	3%
Histidine	33.0 mg	—
Isoleucine	50.0 mg	—
Leucine	94.0 mg	—
Lysine	58.0 mg	—
Methionine	20.0 mg	—
Phenylalanine	69.0 mg	—
Threonine	52.0 mg	—
Tryptophan	12.0 mg	—
Valine	60.0 mg	—
Alanine	61.0 mg	—
Arginine	124.0 mg	—
Aspartic Acid	151.0 mg	—
Cystine	18.0 mg	—
Glutamic Acid	176.0 mg	—
Glycine	52.0 mg	—
Proline	53.0 mg	—
Serine	79.0 mg	—
Tyrosine	39.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	6.0 mcg	1%
Vitamin C	12.1 mg	13%
Vitamin D	0.0 mcg	0%
Vitamin E	0.3 mg	2%
Vitamin K	2.3 mcg	2%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.6 mg	3%
Vitamin B6	0.2 mg	13%
Folate (B9)	16.0 mcg	4%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.3 mg	6%
Choline	16.2 mg	3%

Minerals	Amount	% DV
Calcium	14.0 mg	1%
Iron	0.5 mg	3%
Magnesium	18.0 mg	4%
Phosphorus	49.0 mg	4%
Potassium	670.0 mg	14%
Sodium	8.0 mg	0%
Zinc	0.2 mg	2%
Copper	0.2 mg	17%
Manganese	0.4 mg	16%
Selenium	0.7 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.8 g	—

About Yam, cooked, boiled, drained, or baked, without salt

The true yam (genus Dioscorea) is a large, starchy tuber grown across Africa, Asia, and the Caribbean, where it is a vital staple food, and it should not be confused with the orange sweet potato often labeled yam in the United States. Yams have rough, bark-like brown skin and dense, starchy flesh that ranges from white and yellow to purple, with a mild, earthy, slightly sweet taste once cooked. They are a good source of complex carbohydrates and energy, along with fiber, potassium, manganese, and vitamin C.

The tubers must be cooked, never eaten raw, and they are boiled, roasted, fried, and especially pounded into the smooth, stretchy dough called fufu in West African cooking, as well as mashed, added to stews, and used in desserts. Some grow enormous, weighing many pounds. Choose firm tubers with no soft spots or cracks, and store yams in a cool, dark, well-ventilated place rather than the refrigerator, where they keep for several weeks.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Yam, cooked, boiled, drained, or baked, without salt?

There are 116 calories in 100 g of Yam, cooked, boiled, drained, or baked, without salt, or about 158 calories in 1 cup, cubes (136 g).

How much protein is in Yam, cooked, boiled, drained, or baked, without salt?

Yam, cooked, boiled, drained, or baked, without salt contains 1.5 g of protein per 100 g.

How many carbs are in Yam, cooked, boiled, drained, or baked, without salt?

Yam, cooked, boiled, drained, or baked, without salt has 27.5 g of carbohydrates per 100 g.

How much fat is in Yam, cooked, boiled, drained, or baked, without salt?

Yam, cooked, boiled, drained, or baked, without salt provides 0.1 g of total fat per 100 g.

What is Yam, cooked, boiled, drained, or baked, without salt a good source of?

Yam, cooked, boiled, drained, or baked, without salt is a good source of Copper, Manganese, Dietary Fiber, Potassium, Vitamin C and Vitamin B6 (per 100 g). Daily Values are based on a 2,000-calorie diet.