QUICK ANSWER
How many calories are in cooked yam?
The selected cooked unsalted yam provides 116 kcal per 100 g. Scale from the edible portion and keep other states separate.
116 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Cooked yam nutrition facts per 100 g
The values below use the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
- Calories
- 116 kcal
- Protein
- 1.49 g
- Carbohydrate
- 27.5 g
- Fat
- 0.14 g
- Fibre
- 3.9 g
- Potassium
- 670 mg
- Vitamin C
- 12.1 mg
- Manganese
- 0.371 mg
Source: USDA FoodData Central SR Legacy record 170072. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
1.49 g per 100 g. From Yam, cooked, boiled, drained, or baked, without salt.
Carbohydrate
27.5 g per 100 g. From Yam, cooked, boiled, drained, or baked, without salt.
Fat
0.14 g per 100 g. From Yam, cooked, boiled, drained, or baked, without salt.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where cooked yam fits in a varied eating pattern.
Potassium
670 mg per 100 g in the selected USDA record.
Vitamin C
12.1 mg per 100 g in the selected USDA record.
Manganese
0.371 mg per 100 g in the selected USDA record.
Vitamin B-6
0.228 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Boiled, drained, or baked without salt
Selected combined reference.
Raw yam
Use a raw record and follow preparation guidance for the exact variety.
With salt
Account for added salt or use a matching record.
Mashed or fried
Log oil, butter, milk and other recipe ingredients.
PRACTICAL CONTEXT
How cooked yam can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 116 kcal per 100 g, the 68 g example is 78.9 kcal.
Fibre check
The selected record lists 3.9 g fibre per 100 g.
Protein check
The selected record lists 1.49 g protein per 100 g.
Best logging move
Use cooked edible weight and keep sweet potato, added salt, fat and recipe ingredients separate.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep whole yams in a dry place according to seller guidance.
After opening or cooking
Keep cut or cooked yam covered and chilled.
Prepare
Use clean utensils and prepare the identified yam variety according to current guidance.
Safety boundary
The nutrient record does not establish storage duration or preparation safety; follow current authoritative guidance for the exact product.
PHOTO LOGGING
How to log cooked yam more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Yam, cooked, boiled, drained, or baked, without salt.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Cooked yam calorie and nutrition questions
How many calories are in 100 g of yam?
116 kcal in the selected Yam, cooked, boiled, drained, or baked, without salt record.
How much fibre is in yam?
3.9 g per 100 g in the selected record.
Which yam state does this page use?
Yam, cooked, boiled, drained, or baked, without salt. Preparation and edible state are part of the answer.
Is yam the same as sweet potato on this page?
No. This page uses the selected cooked yam record; sweet potato is a separate food.
How are the portion calories calculated?
Each portion is scaled from 116 kcal per 100 g. Named portion weights come from the selected source record.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Yam, cooked, boiled, drained, or baked, without salt, per 100 g edible portion. Numeric nutrition and named-portion claims use the nutrition-reviewed local USDA record. Preparation notes cover the common USDA forms of this food. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 170072 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.