Yam, cooked, boiled, drained, or baked, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A cooked yam is a starchy, earthy tuber with a creamy, dense texture that becomes wonderfully soft and slightly sweet when boiled or baked. Its mild, nutty flavor makes it a blank canvas for both savory and sweet preparations. Nutritionally, it's a solid source of fiber and complex carbs, providing sustained energy with minimal fat.
Calorie split: 5% protein · 94% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love its comforting, hearty texture and natural sweetness that intensifies with cooking. It's incredibly versatile, serving as a staple in everything from savory stews to simple, satisfying side dishes.
⚠️ Watch-outs & how to enjoy it better
Its high carbohydrate content can cause blood sugar spikes if eaten in large portions alone. To counteract this, pair it with a source of protein (like beans or fish) and healthy fat (like avocado or olive oil) to slow digestion. Those monitoring blood sugar should practice portion control.
Key benefits
- Good source of dietary fiber for digestive health.
- Provides complex carbohydrates for steady energy.
- Contains potassium, important for fluid balance.
- Naturally low in fat and sodium when prepared plain.
- Offers resistant starch, which can benefit gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
True yams (Dioscorea species) are botanically distinct from sweet potatoes, though the terms are often used interchangeably in the US. A real yam can grow over 7 feet long and weigh up to 150 pounds!
Full nutrition (USDA data · scales with serving)
| Water | 70.1 g |
| Energy | 116 kcal |
| Energy | 486 kj |
| Protein | 1.5 g |
| Total lipid (fat) | 0.14 g |
| Ash | 0.76 g |
| Carbohydrate, by difference | 27.5 g |
| Fiber, total dietary | 3.9 g |
| Total Sugars | 0.49 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.52 mg |
| Magnesium, Mg | 18.0 mg |
| Phosphorus, P | 49.0 mg |
| Potassium, K | 670 mg |
| Sodium, Na | 8.0 mg |
| Zinc, Zn | 0.20 mg |
| Copper, Cu | 0.15 mg |
| Manganese, Mn | 0.37 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 12.1 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.55 mg |
| Pantothenic acid | 0.31 mg |
| Vitamin B-6 | 0.23 mg |
| Folate, total | 16.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 16.0 ug |
| Choline, total | 16.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 73.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 122 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 2.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.06 g |
| PUFA 18:2 | 0.05 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.05 g |
| Isoleucine | 0.05 g |
| Leucine | 0.09 g |
| Lysine | 0.06 g |
| Methionine | 0.02 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.07 g |
| Tyrosine | 0.04 g |
| Valine | 0.06 g |
| Arginine | 0.12 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.15 g |
| Glutamic acid | 0.18 g |
| Glycine | 0.05 g |
| Proline | 0.05 g |
| Serine | 0.08 g |
FAQ
What's the difference between a yam and a sweet potato?
True yams are starchy, drier tubers with rough, bark-like skin, while sweet potatoes are sweeter and moister with smoother skin. In the US, the orange-fleshed 'sweet potato' is often mislabeled as a yam.
How can I tell if a yam is cooked through?
Insert a fork or knife into the thickest part; it should slide in easily with no resistance. The flesh should be uniformly soft.
Why do my boiled yams sometimes turn out watery or mushy?
This can happen if the yam is overcooked or if you use a very watery variety. Start checking for doneness a few minutes before the recipe suggests, and use a firm-fleshed yam variety for boiling.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.16 kcal/g · 5% calories from protein · 3.9 g fiber · 0.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.