Calories in
yam, raw
118 kcal per 100 g Yam, raw contains 118 calories per 100 grams, or about 177 calories per cup, cubes. Per 100 g it provides 1.5 g protein, 27.9 g carbohydrate and 0.2 g fat.
By calories that splits 94% carbohydrate, 5% protein, 1% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup, cubes | 150.0 g | 177 | 2.3 g | 41.8 g | 0.3 g |
Full nutrition, per 100 g and per cup, cubes
| Nutrient | Per 100 g | Per cup, cubes |
|---|---|---|
| Energy | 118 kcal | 177 kcal |
| Protein | 1.5 g | 2.3 g |
| Total fat | 0.2 g | 0.3 g |
| Saturated fat | 0.0 g | 0.1 g |
| Carbohydrate | 27.9 g | 41.8 g |
| Fibre | 4.1 g | 6.2 g |
| Sugars | 0.5 g | 0.8 g |
| Sodium | 9.0 mg | 13.5 mg |
| Potassium | 816.0 mg | 1,224.0 mg |
| Calcium | 17.0 mg | 25.5 mg |
| Iron | 0.5 mg | 0.8 mg |
| Vitamin C | 17.1 mg | 25.7 mg |
| Vitamin A | 7.0 µg | 10.5 µg |
| Cholesterol | 0.0 mg | 0.0 mg |
| Water | 69.6 g | 104.4 g |
USDA FoodData Central, SR Legacy (FDC ID 170071). A dash means the nutrient was not measured for this item, which is not the same as zero.
How yam, raw compares
Among the 209 vegetables and vegetable products items on this site, yam, raw ranks 27 of 209 by calorie density, against a category average of 62 kcal per 100 g — so it is about 90% more calorie-dense than typical for its group.
It carries 1.3 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off one cup, cubes (177 kcal), a 70 kg adult would walk for roughly 36 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in yam, raw?
Yam, raw contains 118 calories per 100 g, which works out to about 177 calories per cup, cubes. It also provides 1.5 g of protein, 27.9 g of carbohydrate and 0.2 g of fat per 100 g.
What is the macro breakdown of yam, raw?
By calories, yam, raw is roughly 94% carbohydrate, 5% protein and 1% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a cup, cubes?
About 36 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the yam, raw I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within vegetables and vegetable products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Yam, raw". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.