Yam

Q: How many calories in cup, cubes of yam?

About 158 calories, with roughly 2g of protein. cup, cubes weighs about 136g. Use the slider above for any other portion.

Fiber, water, and the vitamins nothing else brings.

116

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 4.8 oz

Calories

158

Protein

Carbs

37.4g

Fat

0.2g

Protein 5% Carbs 94% Fat 1%

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Yam: 116 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 116 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber3.9 g14%

Sugar0.49 g—

Saturated fat0.029 g0%

Cholesterol0 mg0%

Sodium8 mg0%

Potassium670 mg14%

Calcium14 mg1%

Iron0.52 mg3%

Magnesium18 mg4%

Zinc0.2 mg2%

Vitamin C12.1 mg13%

Vitamin E0.34 mg2%

Vitamin A6 mcg1%

Vitamin D0 mcg0%

Vitamin B60.228 mg13%

Vitamin B120 mcg0%

Folate16 mcg4%

Niacin0.552 mg3%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Lentils

10 fewer calories per 100g · +7g protein.

Cal106 Protein9 g Fat0.6 g

Grape Leaves

23 fewer calories per 100g · +4g protein.

Cal93 Protein5.6 g Fat2.1 g

Carrot

75 fewer calories per 100g.

Cal41 Protein0.9 g Fat0.2 g

Common questions

The stuff people actually ask.

How many calories in cup, cubes of yam?

About 158 calories, with roughly 2g of protein. cup, cubes weighs about 136g. Use the slider above for any other portion.

Is yam actually healthy, or is that marketing?

By the numbers on this page: balanced enough that "healthy" is the wrong axis. It is food.

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