How many calories are in yam cooked with salt?
Yam cooked with salt (1 cup, cubes, 136 g) has 155 calories. 100 g has 114 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
Nutrition database · Root vegetables and tubers
Yam Cooked with Salt Nutrition Facts
Yam Cooked with Salt nutrition facts from USDA FoodData Central: 155 calories in 1 cup, cubes, with 2 g protein, 36.7 g carbohydrate and 0.2 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Yam Cooked with Salt Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup, cubes (136 g)
At a glance
- Calories
- 155
- Protein
- 2 g · 4%
- Total carbohydrate
- 36.7 g · 13%
- Total fat
- 0.2 g · 0%
- Dietary fiber
- 5.3 g · 19%
- Total sugars
- 0.7 g · 0%
- Sodium
- 332 mg · 14%
Opens the free label generator with this amount of yam cooked with salt already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 155 | 114 | |
| Total fat | 0.2 g | 0% | 0.14 g |
| Saturated fat | <0.1 g | 0% | 0.03 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.06 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 332 mg | 14% | 244 mg |
| Total carbohydrate | 36.7 g | 13% | 27 g |
| Dietary fiber | 5.3 g | 19% | 3.9 g |
| Total sugars | 0.7 g | 0.49 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 2 g | 1.49 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 8.2 mcg | 1% | 6 mcg |
| Vitamin C | 16 mg | 18% | 12.1 mg |
| Vitamin E | 0.46 mg | 3% | 0.34 mg |
| Vitamin K | 3.1 mcg | 3% | 2.3 mcg |
| Thiamin (B1) | 0.13 mg | 11% | 0.1 mg |
| Riboflavin (B2) | <0.1 mg | 3% | 0.03 mg |
| Niacin (B3) | 0.75 mg | 5% | 0.55 mg |
| Vitamin B6 | 0.31 mg | 18% | 0.23 mg |
| Folate (DFE) | 22 mcg | 5% | 16 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 22 mg | 4% | 16.2 mg |
| Minerals | |||
| Calcium | 19 mg | 1% | 14 mg |
| Iron | 0.71 mg | 4% | 0.52 mg |
| Potassium | 911 mg | 19% | 670 mg |
| Magnesium | 24 mg | 6% | 18 mg |
| Phosphorus | 67 mg | 5% | 49 mg |
| Zinc | 0.27 mg | 2% | 0.2 mg |
| Copper | 0.21 mg | 23% | 0.15 mg |
| Manganese | 0.5 mg | 22% | 0.37 mg |
| Selenium | 0.95 mcg | 2% | 0.7 mcg |
| Other | |||
| Water | 95.4 g | 70.1 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Yam Cooked with Salt nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup, cubes | 136 g | 155 | 36.7 g | 2 g | 0.2 g | 5.3 g | 0.7 g |
| 1/2 cup, cubes | 68 g | 78 | 18.4 g | 1 g | 0.1 g | 2.7 g | 0.3 g |
| 100 g | 100 g | 114 | 27 g | 1.5 g | 0.1 g | 3.9 g | 0.5 g |
How much copper is in yam cooked with salt?
Yam cooked with salt (1 cup, cubes, 136 g) has 0.21 mg of copper, 23% of the Daily Value. 100 g has 0.15 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much manganese is in yam cooked with salt?
Yam cooked with salt (1 cup, cubes, 136 g) has 0.5 mg of manganese, 22% of the Daily Value. 100 g has 0.37 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Yam Cooked with Salt nutrition per 100 grams
100 g of yam cooked with salt has 114 calories, 1.49 g protein, 27 g carbohydrate, 3.9 g fiber, 0.49 g sugars and 0.14 g fat.
Where the calories in yam cooked with salt come from
About 94% of the calories in yam cooked with salt come from carbohydrate, 1% from fat and 5% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Yam Cooked with Salt nutrition label for Canada, the EU and the UK
The same serving of yam cooked with salt, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup, cubes (136g) / pour 1 cup, cubes (136g)
Calories
160
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 330 mg | 14 % |
| Carbohydrate / Glucides | 37 g | 13 % |
| Fibre / Fibres | 5 g | 19 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 19 mg | 1 % |
| Iron / Fer | 1 mg | 4 % |
| Potassium | 911 mg | 27 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 477 kJ / 114 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 27 g |
| of which sugars | 0.5 g |
| Protein | 1.5 g |
| Salt | 0.6 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 136g | %RI* | |
|---|---|---|---|
| Energy | 477 kJ 114 kcal |
649 kJ 155 kcal |
7.8% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 27g | 37g | 14% |
| of which sugars | 0 gg | 0.7g | <1% |
| Fibre | 3.9g | 5.3g | - |
| Protein | 1.5g | 2.0g | 4.1% |
| Salt | 0.61g | 0.83g | 14% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about yam cooked with salt
How many calories are in yam cooked with salt?
Yam cooked with salt (1 cup, cubes, 136 g) has 155 calories. 100 g has 114 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 160.
What is a serving of yam cooked with salt?
This page defaults to 1 cup, cubes (136 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for yam cooked with salt.
Can I use yam cooked with salt in a Nutrition Facts label calculation?
Yes. Open the generator with yam cooked with salt added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with yam cooked with salt
- Yam158 cal per 1 cup, cubes
- Potato161 cal per 1 potato medium
- Water Chestnuts60 cal per 1/2 cup slices
- French Fries120 cal per 10 fries
- Sweet Potato103 cal per 1 medium (2" dia, 5" long, raw)
More in Root vegetables and tubers
Tools and guides for labeling yam cooked with salt
If you make and sell a product that contains yam cooked with salt, these free tools cover the next steps.
- Nutrition Facts label generatorAdd yam cooked with salt and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare yam cooked with salt with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170551: "Yam, cooked, boiled, drained, or baked, with salt". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with yam cooked with salt
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