Yam, raw
FDC 170071cup, cubes (150 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 77 · -16 vs Vegetables medianRaw yam scores 77 of 100, landing 43 of 60 in the Vegetables category where the median runs much higher at 93. Its strengths are moderate rather than standout: vitamin C at 19% DV, potassium at 17% DV, and dietary fiber at 15% DV.
Yams are boiled, roasted, or mashed much like potatoes, with a cup of cubes (150 g) delivering 118 calories per 100 g and a mild, starchy base for savory or lightly sweetened dishes. Given it falls below the category median, raw taro scores higher among root vegetables if density is what you're after.
See how this score is calculated, build a plate around yam, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | 6% |
| Total fat | 0.17 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 9 mg | 0% |
| Carbohydrate | 28 g | 10% |
| Dietary fiber | 4.1 g | 15% |
| Sugars | 0.5 g | |
| Protein | 1.5 g | 3% |
| Potassium | 816 mg | 17% |
| Calcium | 17 mg | 1% |
| Iron | 0.54 mg | 3% |
| Magnesium | 21 mg | 5% |
| Vitamin C | 17 mg | 19% |
| Vitamin A | 7 µg | 1% |
| Vitamin E | 0.35 mg | 2% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 177 kcal | 9% |
| Total fat | 0.26 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 14 mg | 1% |
| Carbohydrate | 42 g | 15% |
| Dietary fiber | 6.1 g | 22% |
| Sugars | 0.75 g | |
| Protein | 2.3 g | 5% |
| Potassium | 1224 mg | 26% |
| Calcium | 26 mg | 2% |
| Iron | 0.81 mg | 5% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 26 mg | 29% |
| Vitamin A | 11 µg | 1% |
| Vitamin E | 0.52 mg | 3% |
Source: USDA FoodData Central · Public domain
FDC 170071Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Taro, rawDensity 79 vs 77Garlic, rawDensity 80 vs 77Potatoes, flesh and skin, rawDensity 83 vs 77Original analysis by NutriVerdict
In the kitchen and how to use it
True yam, distinct from sweet potato, is a starchy tuber with dense white or purple flesh that is typically boiled, roasted, or fried rather than eaten raw. Boiling and pounding yam produces the fluffy, stretchy pounded yam or fufu common in West African cooking, while boiled cubes can be mashed with butter, fried into chips, or added directly into stews and soups. Its flavor is mild, earthy, and slightly nutty, and it holds its shape well when simmered whole or in large pieces before mashing. It pairs naturally with palm oil-based soups, peppery stews, or simply butter and salt for a plainer side dish, and roasted wedges tossed with oil and spices make an easy side dish on their own.
Choose yams that feel firm with no soft spots, mold, or sprouting eyes, and store them in a cool, dry, dark place rather than the refrigerator, the same way you would store potatoes, where they will keep for several weeks. Peel just before cooking, since cut yam can discolor quickly once exposed to air. A one cup serving of cubes, about 150 grams, supplies roughly 4.1 grams of fiber per 100 grams along with about 19 percent of the Daily Value for vitamin C and 17 percent for potassium, so it works well as a starchy vegetable side that adds fiber and potassium alongside a lean protein, all while staying low in sodium and sugar.
Frequently asked questions about yam, raw
How many calories are in raw yam?
Raw yam has 118 calories per 100 grams, or about 177 calories in a 150 gram cup of cubes.
Is yam a good source of vitamin C?
Yes, a 100 gram serving provides about 19 percent of the Daily Value for vitamin C.
How do you store yam?
Keep it in a cool, dry, dark place like potatoes rather than the refrigerator, where it will keep for several weeks.