Yam, Raw
180 calories per 1 cup, cubes (150 g), from USDA FoodData Central.
Nutrition facts
- Per 1 cup, cubes (150 g)% Daily Value
- Calories180 kcal
- Total Fat0 g0%
- Saturated Fat0 g0%
- Trans Fat0 g
- Cholesterol0 mg0%
- Sodium15 mg1%
- Total Carbohydrate42 g15%
- Dietary Fiber6 g22%
- Total Sugars1 g
- Added Sugars—
- Protein2 g
- Vitamin D0 mcg0%
- Calcium30 mg2%
- Iron0.8 mg4%
- Potassium1,220 mg25%
- Monounsaturated fat0 g
- Polyunsaturated fat0 g
- Vitamin A10 mcg RAE2%
- Vitamin C26 mg30%
- Vitamin E0.5 mg4%
- Vitamin K3 mcg2%
- Thiamin0.17 mg15%
- Riboflavin0.05 mg4%
- Vitamin B60.44 mg25%
- Folate35 mcg DFE8%
- Vitamin B120 mcg0%
- Pantothenic Acid0.5 mg10%
- Phosphorus80 mg6%
- Magnesium30 mg8%
- Zinc0.4 mg4%
- Selenium1 mcg2%
- Copper0.27 mg30%
- Manganese0.6 mg25%
- Choline20 mg4%
%DV for adults and children 4 and older.
Show the mathHide the math
- Calories177 kcal → 180 kcal · nearest 10 kcal
- Total Fat0.255 g → 0 g · shown as 0
- Saturated Fat0.0555 g → 0 g · shown as 0
- Trans Fat0 g → 0 g · shown as 0
- Cholesterol0 mg → 0 mg · shown as 0
- Sodium13.5 mg → 15 mg · nearest 5 mg
- Total Carbohydrate41.8 g → 42 g · nearest 1 g
- Dietary Fiber6.15 g → 6 g · nearest 1 g
- Total Sugars0.75 g → 1 g · nearest 1 g
- Protein2.3 g → 2 g · nearest 1 g
- Vitamin D0 mcg → 0 mcg · nearest 0.01 mcg (FDA guidance)
- Calcium25.5 mg → 30 mg · nearest 10 mg (FDA guidance)
- Iron0.81 mg → 0.8 mg · nearest 0.1 mg (FDA guidance)
- Potassium1,224 mg → 1,220 mg · nearest 10 mg (FDA guidance)
USDA's value for this serving, then what a label prints. Where these numbers come from
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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, Raw has 180 calories per 1 cup, cubes (150 g) and 120 per 100 g, as a Nutrition Facts label rounds them.
How much protein is in Yam?
Yam, Raw has 2 g of protein per 1 cup, cubes (150 g) and 2 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 170071.
- 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).
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For information only. Check the sources before printing a label.