Calories in Yams
Nutrition Facts
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How many calories are in yams?
100 grams of raw yams contain 118 kilocalories.
Yams store energy as complex carbohydrates, and most of their calorie value comes from starch. 100 grams include 27.9 grams of carbohydrates, 1.5 grams of protein, and 0.2 grams of fat, according to USDA FoodData Central.
Raw yams have higher calories than other root vegetables such as carrots (41 kcal) and turnips (28 kcal), due to denser starch content.
Calories in 100 grams of yams
100 grams of yams provide 118 kcal.
Calorie value in yams remains consistent across raw samples tested by USDA. Nutrient composition per 100 grams includes 27.9 g carbohydrates, 4.1 g sugars, 4.1 g dietary fiber, 1.5 g protein, and 0.2 g fat.
Compared to sweet potatoes (86 kcal), yams are higher in calories per 100 grams due to more resistant starch and lower moisture content.
How many calories does one yam have?
One average yam (approx. 200 grams) contains 236 kcal.
Yams vary in size, but an average specimen weighs 200 grams, doubling the standard 100-gram value. Based on this weight, it contributes 55.8 grams of carbohydrates and 3 grams of protein.
Larger yams (300 grams) reach up to 354 kcal, depending on variety and moisture percentage at harvest.
Yam calorie content per serving
A standard serving size of yams (1 cup cubed, approx. 136 grams) has 161 kcal.
Serving sizes used in dietary guidelines are based on cooked portions. Cooked yams show slight moisture loss and concentration of carbohydrates.
This serving contains 37.8 grams of carbohydrates, 2 grams of fiber, and 1.4 grams of protein, making it calorie-dense compared to most fruits.
What is the calorie count of cooked yams?
Cooked yams (boiled, without salt) contain 116 kcal per 100 grams.
Cooking reduces calorie content slightly due to increased water content during boiling. USDA entries for boiled yams show consistent values across regional types.
Steamed yams retain similar energy density, while fried yams exceed 170 kcal due to added oil.
Are yams high in calories?
Yams are moderately high in calories at 118 kcal per 100 grams.
Compared to potatoes (77 kcal) and cassava (160 kcal), yams rank in the middle. Their starch content contributes to slower digestion and higher satiety.
Foods high in starch, such as yams, taro, and plantains, have over 110 kcal per 100 grams and are suitable for energy-replacement diets.
Yam nutrition: calorie breakdown
Yam calories come mainly from carbohydrates: 94% carbs, 5% protein, 1% fat.
From 118 kcal in 100 grams, about 110 kcal come from 27.9 grams of carbohydrates. Protein and fat provide minimal energy contribution.
Energy breakdown in boiled yam remains similar, as thermal processing does not significantly degrade starch.
How many calories in baked yams?
Baked yams have 158 kcal per 100 grams.
Baking causes water loss, increasing calorie density. Compared to boiled yams (116 kcal), baked yams concentrate starch and sugars due to dehydration.
1 cup of baked yam cubes (approx. 200 grams) equals 316 kcal, with 70 grams of carbohydrates and 6 grams of natural sugar.
Calories in raw yams vs cooked
Raw yams contain 118 kcal per 100 grams; cooked (boiled) yams contain 116 kcal.
Cooking adds moisture, slightly lowering calorie density per gram. Baking reverses this, raising calories to 158 kcal per 100 grams.
Oil-based cooking, like frying, raises calories significantly to over 200 kcal per 100 grams, depending on oil absorption.
Calories in 1 cup of mashed yams
Mashed yams (1 cup, approx. 255 grams) contain 249 kcal.
USDA defines mashed yams as boiled and blended, with optional butter and milk excluded from base values. The serving holds 58 grams of carbohydrates and 3 grams of protein.
Butter or sugar additions increase the total to 320–380 kcal, depending on quantity.
Are yams lower in calories than sweet potatoes?
Yams are lower in calories than sweet potatoes per 100 grams.
Yam calories per 100 grams = 118 kcal. Sweet potato calories per 100 grams = 86 kcal. Caloric density in yams is higher due to higher starch percentage. Sweet potatoes have more water content and slightly lower carbohydrate concentration.
Sweet potatoes contain 20.1g carbohydrates and 0.1g fat. Yams contain 27.9g carbohydrates and 0.1g fat per 100g. Energy value is affected by starch polymers and cooking method. For example, boiled yams retain higher energy than roasted sweet potatoes.
Glycemic index affects metabolism. Yams average 54 GI, sweet potatoes 63 GI. Both provide fiber, but sweet potatoes give more beta-carotene. For users comparing calorie impact, yams give more calories per bite. Caloric priority changes based on cooking, portion, and serving format.
Yams vs potatoes: which has more calories?
Yams have more calories than white potatoes per 100 grams.
White potato calories per 100 grams = 77 kcal. Yam calories per 100 grams = 118 kcal. This difference is due to higher carbohydrate content in yams. Potatoes contain more water and less starch.
White potatoes contain 17.5g carbohydrates and 0.1g fat per 100g. Yams contain 27.9g carbohydrates and 0.1g fat. Energy value from tubers varies based on species and preparation. For instance, French fries from potatoes contain over 300 kcal per 100g.
Regular potatoes provide less energy per gram than yams. Cooking methods such as baking or boiling increase or reduce calorie availability. For accurate meal planning, compare raw and cooked values across potato types like Russet, Yukon, and Red.
Which has fewer calories: yams or cassava?
Yams have fewer calories than cassava per 100 grams.
Cassava calories per 100 grams = 160 kcal. Yam calories per 100 grams = 118 kcal. Caloric difference is due to cassava’s higher starch load and lower moisture. Cassava is denser and heavier when raw.
Cassava contains 38g carbohydrates and 0.3g fat per 100g. Yams contain 27.9g carbohydrates and 0.1g fat. Energy contribution is greater in cassava. For example, cooked cassava is used in calorie-dense dishes like fufu or farofa.
Cassava gives more energy per gram than most tubers. Yams give moderate calories with higher dietary fiber per portion. For users selecting lower-calorie tubers, yams are preferred if energy restriction is required.
How do yam calories compare to other tubers?
Yams contain more calories than many tubers per 100 grams.
Yam calories per 100 grams = 118 kcal. Potato = 77 kcal, sweet potato = 86 kcal, taro = 112 kcal. Only cassava exceeds yam with 160 kcal per 100g. Caloric ranking places yams above most common tubers.
Tubers such as jicama (38 kcal), turnips (28 kcal), and radish (16 kcal) have significantly lower calories. These root vegetables contain more water and fewer starches. For example, boiled jicama yields half the calories of boiled yam per portion.
In caloric hierarchy, cassava > yam > taro > sweet potato > potato > jicama. Users calculating food energy must evaluate cooking loss, water retention, and preparation methods for each type. Yams fall in mid-high energy zone.
Are yams higher in calories than regular potatoes?
Yams are higher in calories than regular potatoes per 100 grams.
Yam calories per 100 grams = 118 kcal. White potato calories per 100 grams = 77 kcal. Yams provide 41 more calories per 100g than regular potatoes. Difference stems from greater starch concentration and lower moisture in yams.
White potatoes offer 17.5g carbohydrates, while yams provide 27.9g per 100g. Both offer minimal fat. For example, mashed yams deliver more energy than boiled white potatoes at equal serving size.
Potatoes contain more water, which dilutes energy density. Yams are denser and more filling with greater calorie yield per gram. Users aiming to reduce calories should prefer potatoes unless higher energy is required.
