Dietary labels are inferred automatically from Yam, raw'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.
Good nutrient density 30/100
How many beneficial nutrients Yam, raw 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, raw come from — the split across carbs, fat & protein.
94% from carbs
-
Carbs 94%27.9 g per serving
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Fat 1%0.2 g per serving
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Protein 5%1.5 g per serving
What Yam, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
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 | 27.9 g | |
| Dietary Fiber | 4.1 g | |
| Total Sugars | 0.5 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 12.0 mg | — |
| Omega-6 Fatty Acids | 64.0 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 | 34.0 mg | — |
| Stearic Acid | 4.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 6.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 64.0 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 | |
| Histidine | 34.0 mg | — |
| Isoleucine | 52.0 mg | — |
| Leucine | 96.0 mg | — |
| Lysine | 59.0 mg | — |
| Methionine | 21.0 mg | — |
| Phenylalanine | 71.0 mg | — |
| Threonine | 54.0 mg | — |
| Tryptophan | 12.0 mg | — |
| Valine | 62.0 mg | — |
| Alanine | 63.0 mg | — |
| Arginine | 127.0 mg | — |
| Aspartic Acid | 155.0 mg | — |
| Cystine | 19.0 mg | — |
| Glutamic Acid | 181.0 mg | — |
| Glycine | 53.0 mg | — |
| Proline | 54.0 mg | — |
| Serine | 81.0 mg | — |
| Tyrosine | 40.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 7.0 mcg | |
| Vitamin C | 17.1 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.4 mg | |
| Vitamin K | 2.3 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.6 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 23.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 16.5 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 17.0 mg | |
| Iron | 0.5 mg | |
| Magnesium | 21.0 mg | |
| Phosphorus | 55.0 mg | |
| Potassium | 816.0 mg | |
| Sodium | 9.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 10.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 0.8 g | — |
About Yam, raw
The true yam is a large, rough-skinned tuber that is a cornerstone of West African, Caribbean and Asian cooking — and it is genuinely different from the orange sweet potato that North American shops often label 'yam'. Real yams have dry, starchy, white-to-purple flesh and can grow enormous.
At about 118 calories per 100 grams, yam is a substantial source of carbohydrate and fiber, with notable potassium, vitamin C, manganese and some B6. Drier and starchier than a sweet potato, it leans savory rather than sweet, making it a true staple food rather than a side.
Yam is always cooked — boiled, roasted, fried, or pounded into the smooth, stretchy dough of West African fufu that is served with rich soups and stews. Its neutral, filling character lets it stand in for potato across a huge range of dishes.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Yam, raw?
There are 118 calories in 100 g of Yam, raw, or about 177 calories in 1 cup, cubes (150 g).
How much protein is in Yam, raw?
Yam, raw contains 1.5 g of protein per 100 g.
How many carbs are in Yam, raw?
Yam, raw has 27.9 g of carbohydrates per 100 g.
How much fat is in Yam, raw?
Yam, raw provides 0.2 g of total fat per 100 g.
What is Yam, raw a good source of?
Yam, raw is an excellent source of Copper (20% DV) and a good source of Vitamin C, Vitamin B6, Potassium, Manganese and Dietary Fiber (per 100 g). Daily Values are based on a 2,000-calorie diet.
