How many calories are in yam raw?
Yam raw (1 cup, cubes, 150 g) has 177 calories. 100 g has 118 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 180.
Nutrition database · Root vegetables and tubers
Yam Raw Nutrition Facts
Yam raw (1 cup, cubes, 150 g) has 177 calories, 2.3 g protein, 41.8 g carbohydrate and 0.3 g fat, according to USDA FoodData Central. 100 g has 118 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Yam Raw 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 (150 g)
At a glance
- Calories
- 177
- Protein
- 2.3 g · 5%
- Total carbohydrate
- 41.8 g · 15%
- Total fat
- 0.3 g · 0%
- Dietary fiber
- 6.2 g · 22%
- Total sugars
- 0.8 g · 0%
- Sodium
- 14 mg · 1%
Opens the free label generator with this amount of yam raw 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 | 177 | 118 | |
| Total fat | 0.3 g | 0% | 0.17 g |
| Saturated fat | 0.1 g | 0% | 0.04 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0.01 g | |
| Polyunsaturated fat | 0.1 g | 0.08 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 14 mg | 1% | 9 mg |
| Total carbohydrate | 41.8 g | 15% | 27.9 g |
| Dietary fiber | 6.2 g | 22% | 4.1 g |
| Total sugars | 0.8 g | 0.5 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 2.3 g | 1.53 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 11 mcg | 1% | 7 mcg |
| Vitamin C | 26 mg | 28% | 17.1 mg |
| Vitamin E | 0.53 mg | 4% | 0.35 mg |
| Vitamin K | 3.5 mcg | 3% | 2.3 mcg |
| Thiamin (B1) | 0.17 mg | 14% | 0.11 mg |
| Riboflavin (B2) | <0.1 mg | 4% | 0.03 mg |
| Niacin (B3) | 0.83 mg | 5% | 0.55 mg |
| Vitamin B6 | 0.44 mg | 26% | 0.29 mg |
| Folate (DFE) | 35 mcg | 9% | 23 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 25 mg | 5% | 16.5 mg |
| Minerals | |||
| Calcium | 26 mg | 2% | 17 mg |
| Iron | 0.81 mg | 5% | 0.54 mg |
| Potassium | 1224 mg | 26% | 816 mg |
| Magnesium | 32 mg | 8% | 21 mg |
| Phosphorus | 83 mg | 7% | 55 mg |
| Zinc | 0.36 mg | 3% | 0.24 mg |
| Copper | 0.27 mg | 30% | 0.18 mg |
| Manganese | 0.6 mg | 26% | 0.4 mg |
| Selenium | 1.1 mcg | 2% | 0.7 mcg |
| Other | |||
| Water | 104.4 g | 69.6 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 Raw 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 | 150 g | 177 | 41.8 g | 2.3 g | 0.3 g | 6.2 g | 0.8 g |
| 100 g | 100 g | 118 | 27.9 g | 1.5 g | 0.2 g | 4.1 g | 0.5 g |
| 1 oz | 28.4 g | 33 | 7.9 g | 0.4 g | <0.1 g | 1.2 g | 0.1 g |
How much copper is in yam raw?
Yam raw (1 cup, cubes, 150 g) has 0.27 mg of copper, 30% of the Daily Value. 100 g has 0.18 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much vitamin C is in yam raw?
Yam raw (1 cup, cubes, 150 g) has 26 mg of vitamin C, 28% of the Daily Value. 100 g has 17.1 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Yam Raw nutrition per 100 grams
100 g of yam raw has 118 calories, 1.53 g protein, 27.9 g carbohydrate, 4.1 g fiber, 0.5 g sugars and 0.17 g fat.
Where the calories in yam raw come from
About 94% of the calories in yam raw come from carbohydrate, 1% from fat and 5% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Yam Raw nutrition label for Canada, the EU and the UK
The same serving of yam raw, 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 (150g) / pour 1 cup, cubes (150g)
Calories
180
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 15 mg | 1 % |
| Carbohydrate / Glucides | 42 g | 15 % |
| Fibre / Fibres | 6 g | 22 % |
| Sugars / Sucres | 1 g | 1 % |
| Protein / Protéines | 2 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 26 mg | 2 % |
| Iron / Fer | 1 mg | 5 % |
| Potassium | 1224 mg | 36 % |
*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 | 494 kJ / 118 kcal |
| Fat | 0.2 g |
| of which saturates | 0.0 g |
| Carbohydrate | 28 g |
| of which sugars | 0.5 g |
| Protein | 1.5 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 150g | %RI* | |
|---|---|---|---|
| Energy | 494 kJ 118 kcal |
741 kJ 177 kcal |
8.9% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 28g | 42g | 16% |
| of which sugars | 0 gg | 0.8g | <1% |
| Fibre | 4.1g | 6.2g | - |
| Protein | 1.5g | 2.3g | 4.6% |
| Salt | 0.02g | 0.03g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about yam raw
How many calories are in yam raw?
Yam raw (1 cup, cubes, 150 g) has 177 calories. 100 g has 118 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 180.
How many calories are in 100 g of yam raw?
100 g of yam raw has 118 calories, 1.53 g protein, 27.9 g carbohydrate and 0.17 g fat.
How much protein is in yam raw?
Yam raw (1 cup, cubes, 150 g) has 2.3 g protein, 5% of the 50 g Daily Value. 100 g has 1.53 g.
What is a serving of yam raw?
This page defaults to 1 cup, cubes (150 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 raw.
Can I use yam raw in a Nutrition Facts label calculation?
Yes. Open the generator with yam raw 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 raw
- Yam158 cal per 1 cup, cubes
- French Fries120 cal per 10 fries
- Potato161 cal per 1 potato medium
- Water Chestnuts60 cal per 1/2 cup slices
- Yam Cooked with Salt155 cal per 1 cup, cubes
More in Root vegetables and tubers
Tools and guides for labeling yam raw
If you make and sell a product that contains yam raw, these free tools cover the next steps.
- Nutrition Facts label generatorAdd yam raw 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 raw 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 170071: "Yam, raw". 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 raw
Add yam raw and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.