Yam, Cooked
160 calories per 1 cup, cubes (136 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup, cubes (136 g)% Daily Value
- Calories160 kcal
- Total Fat0 g0%
- Saturated Fat0 g0%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium330 mg14%
- Total Carbohydrate37 g13%
- Dietary Fiber5 g19%
- Total Sugars1 g
- Added Sugars—
- Protein2 g
- Vitamin D0 mcg0%
- Calcium20 mg2%
- Iron0.7 mg4%
- Potassium910 mg20%
- Monounsaturated fat0 g
- Polyunsaturated fat0 g
- Vitamin A10 mcg RAE0%
- Vitamin C16 mg20%
- Vitamin E0.5 mg4%
- Vitamin K3 mcg2%
- Thiamin0.13 mg10%
- Riboflavin0.04 mg2%
- Vitamin B60.31 mg20%
- Folate20 mcg DFE6%
- Vitamin B120 mcg0%
- Pantothenic Acid0.4 mg8%
- Phosphorus70 mg6%
- Magnesium25 mg6%
- Zinc0.3 mg2%
- Selenium1 mcg2%
- Copper0.21 mg25%
- Manganese0.5 mg20%
- Choline20 mg4%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories155 kcal → 160 kcal · nearest 10 kcal
- Total Fat0.19 g → 0 g · shown as 0
- Saturated Fat0.0394 g → 0 g · shown as 0
- Trans Fat0 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium332 mg → 330 mg · nearest 10 mg
- Total Carbohydrate36.7 g → 37 g · nearest 1 g
- Dietary Fiber5.3 g → 5 g · nearest 1 g
- Total Sugars0.666 g → 1 g · nearest 1 g
- Protein2.03 g → 2 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium19 mg → 20 mg · nearest 10 mg (FDA guidance)
- Iron0.707 mg → 0.7 mg · nearest 0.1 mg (FDA guidance)
- Potassium911 mg → 910 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
Using Yam in a recipe?
Get the full FDA Nutrition Facts label for your recipe with BetterMenu.
Get the full FDA labelWhere the calories come from
- Protein5% of calories
- Fat1% of calories
- Carbohydrate95% of calories
Questions about Yam
How many calories are in Yam?
Yam, Cooked has 160 calories per 1 cup, cubes (136 g) and 110 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Yam?
Yam, Cooked has 2 g of protein per 1 cup, cubes (136 g) and 1 g per 100 g.
What does %DV mean here?
% Daily Value is the share of FDA's Daily Value in one serving, for adults and children 4 and older. Amounts and percentages are rounded the way a Nutrition Facts label rounds them. Protein shows no %DV: a label needs a protein quality score for it.
Where does this data come from?
- Nutrient values: USDA FoodData Central, SR Legacy, released 2018-04, FDC ID 170551.
- Daily Values and label rounding: FDA, 21 CFR 101.9, as of 2026-02-12.
- Rounding of each amount: 21 CFR 101.9(c).
- %DV: 21 CFR 101.9(d)(7)(ii).
More vegetables and vegetable products
For information only. Check the sources before printing a label.