Vegetables • Deep Nutrition Analytics
Yam, cooked, boiled, drained, or baked, without salt
Yam, cooked, boiled, drained, or baked, without salt is a vegetables providing 116 kcal per 100g serving, primarily fueled by carbohydrates (27.5g) for accessible carbohydrate energy. Its micronutrient contribution is led by Copper, providing 17% of your daily reference value. Accounting for 23.6g of net carbs alongside 1.5g of protein, it delivers transparent macronutrient control for targeted diets.
- Protein
- 1.5 g
- Carbohydrates
- 27.5 g
- Fat
- 0.1 g
- Fiber
- 3.9 g
Produce Profile: Hydration & Micronutrients
Yam, cooked, boiled, drained, or baked, without salt provides natural botanical nutrition with 116 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 1.2 kcal/g (116 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 |
| Energy | 486 kJ |
| Carbohydrate, by difference | 27.5 g |
| Energy | 116 kcal |
| Protein | 1.5 g |
| Fiber, total dietary | 3.9 g |
| Total lipid (fat) | 0.1 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.2 mg |
| Manganese | 0.4 mg |
| Potassium | 670 mg |
| Vitamin C | 12.1 mg |
| Vitamin B6 | 0.2 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 2.3 µg |
| Vitamin A, IU | 122 IU |
| Vitamin A, RAE | 6 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
| Vitamin C, total ascorbic acid | 12.1 mg |
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.5 mg |
| Magnesium, Mg | 18 mg |
| Phosphorus, P | 49 mg |
| Sodium, Na | 8 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.4 mg |
| Calcium, Ca | 14 mg |
| Potassium, K | 670 mg |
| Zinc, Zn | 0.2 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 73 µg |
| Folate, food | 16 µg |
| Ash | 0.8 g |
| Folate, DFE | 16 µg |
| Choline, total | 16.2 mg |
| 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 |
| Niacin | 0.6 mg |
| Pantothenic acid | 0.3 mg |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 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 |
| Water | 70.1 g |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| 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 |
Serving calculator
Common serving sizes
- cup, cubes68 g
- cup, cubes136 g
Compare Yam, cooked, boiled, drained, or baked, without salt with Category Peers
Yam, raw vs Yam, cooked, boiled, drained, or baked, without salt
Compared to Yam, raw, Yam, cooked, boiled, drained, or baked, without salt has 29% less Vitamin C and 2% lower calories per 100g.
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, with salt, Yam, cooked, boiled, drained, or baked, without salt has 0% more fiber and 2% higher calories per 100g.
Frequently Asked Questions
How many calories are in Yam, cooked, boiled, drained, or baked, without salt?
A standard 100-gram serving of Yam, cooked, boiled, drained, or baked, without salt contains 116 calories (485 kJ), alongside 1.5g of protein, 27.5g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 68g (cup, cubes): ~79 kcal
- 136g (cup, cubes): ~158 kcal
Is Yam, cooked, boiled, drained, or baked, without salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 23.6g of net carbs per 100g (27.5g total carbs minus 3.9g fiber), consuming Yam, cooked, boiled, drained, or baked, without 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, without 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, without 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 170072).