Vegetables • Deep Nutrition Analytics
Yam, cooked, boiled, drained, or baked, with salt
As a recognized vegetables, Yam, cooked, boiled, drained, or baked, with salt delivers 114 calories per 100g, with energy primarily anchored by carbohydrates (27g) to support daily activity. Its micronutrient contribution is led by Copper, providing 17% of your daily reference value. With 23.1g net carbohydrates and 1.5g protein per 100g, it offers measurable macronutrient precision for structured meal planning.
- Protein
- 1.5 g
- Carbohydrates
- 27 g
- Fat
- 0.1 g
- Fiber
- 3.9 g
Produce Profile: Hydration & Micronutrients
Yam, cooked, boiled, drained, or baked, with salt provides natural botanical nutrition with 114 calories per 100g. Providing 3.9g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 670 mg of dietary potassium (14% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Calorie-Conscious Profile
With an energy density of 1.1 kcal/g (114 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 0.5 g |
| Carbohydrate, by difference | 27 g |
| Energy | 114 kcal |
| Energy | 477 kJ |
| Total lipid (fat) | 0.1 g |
| Protein | 1.5 g |
| Fiber, total dietary | 3.9 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Manganese | 0.4 mg |
| Potassium | 670 mg |
| Vitamin B6 | 0.2 mg |
| Vitamin C | 12.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin A, RAE | 6 µg |
| Vitamin A, IU | 122 IU |
| Vitamin K (phylloquinone) | 2.3 µg |
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 12.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 14 mg |
| Potassium, K | 670 mg |
| Zinc, Zn | 0.2 mg |
| Iron, Fe | 0.5 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 49 mg |
| Sodium, Na | 244 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.4 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 73 µg |
| Folate, DFE | 16 µg |
| Choline, total | 16.2 mg |
| Ash | 1.3 g |
| Folate, food | 16 µg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Water | 70.1 g |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.3 mg |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 16 µg |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Fatty acids, total saturated | 0 g |
Serving calculator
Common serving sizes
- cup, cubes136 g
- cup, cubes68 g
Compare Yam, cooked, boiled, drained, or baked, with salt with Category Peers
Yam, cooked, boiled, drained, or baked, without salt vs Yam, cooked, boiled, drained, or baked, with salt
Compared to Yam, cooked, boiled, drained, or baked, without salt, Yam, cooked, boiled, drained, or baked, with salt has 0% more fiber and 2% lower calories per 100g.
Taro, raw vs Yam, cooked, boiled, drained, or baked, with salt
Compared to Taro, raw, Yam, cooked, boiled, drained, or baked, with salt has 5% less fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Yam, cooked, boiled, drained, or baked, with salt?
A standard 100-gram serving of Yam, cooked, boiled, drained, or baked, with salt contains 114 calories (477 kJ), alongside 1.5g of protein, 27g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 136g (cup, cubes): ~155 kcal
- 68g (cup, cubes): ~78 kcal
Is Yam, cooked, boiled, drained, or baked, with salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 23.1g of net carbs per 100g (27g total carbs minus 3.9g fiber), consuming Yam, cooked, boiled, drained, or baked, with salt will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Yam, cooked, boiled, drained, or baked, with salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yam, cooked, boiled, drained, or baked, with salt are:
- Copper: 0.152 mg (17% of your daily value)
- Manganese: 0.371 mg (16% of your daily value)
- Potassium: 670 mg (14% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170551).