Yam Drained Without Salt (Cooked, Boiled, or Baked)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Yam, cooked, boiled, drained, or baked, without salt
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (1.5g), fat (0.1g), and carbohydrates (27.5g) per 100g. At 116 calories per 100g, Yam Drained Without Salt (Cooked, Boiled, or Baked) offers moderate energy density suitable for balanced meals. With only 8mg of sodium, Yam Drained Without Salt (Cooked, Boiled, or Baked) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 3.9g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Nutritionally broad, Yam Drained Without Salt (Cooked, Boiled, or Baked) delivers meaningful amounts of 7 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein5%1.5 g
- Fat1%0.14 g
- Carbs94%27.5 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 70.1 | G |
| Energy | 116 | KCAL |
| Protein | 1.5 | G |
| Total lipid (fat) | 0.14 | G |
| Carbohydrate, by difference | 27.5 | G |
| Fiber, total dietary | 3.9 | G |
| Total Sugars | 0.49 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 12.1 | MG |
| Thiamin | 0.10 | MG |
| Riboflavin | 0.03 | MG |
| Niacin | 0.55 | MG |
| Vitamin B-6 | 0.23 | MG |
| Folate, total | 16.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 6.0 | UG |
| Vitamin E (alpha-tocopherol) | 0.34 | MG |
| Vitamin D (D2 + D3) | 0 | UG |
| Vitamin K (phylloquinone) | 2.3 | UG |
| 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 |
| Energy | 486 | kJ |
| Ash | 0.76 | G |
| Pantothenic acid | 0.31 | MG |
| Folic acid | 0 | UG |
| Folate, food | 16.0 | UG |
| Folate, DFE | 16.0 | UG |
| Choline, total | 16.2 | MG |
| Vitamin B-12, added | 0 | UG |
| Retinol | 0 | UG |
| Carotene, beta | 73.0 | UG |
| Carotene, alpha | 0 | UG |
| Cryptoxanthin, beta | 0 | UG |
| Vitamin A, IU | 122 | IU |
| Lycopene | 0 | UG |
| Lutein + zeaxanthin | 0 | UG |
| Vitamin E, added | 0 | MG |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total saturated | 0.03 | G |
| SFA 4:0 | 0 | G |
| SFA 6:0 | 0 | G |
| SFA 8:0 | 0 | G |
| SFA 10:0 | 0 | G |
| SFA 12:0 | 0 | G |
| SFA 14:0 | 0 | G |
| SFA 16:0 | 0.03 | G |
| SFA 18:0 | 0.003 | G |
| Fatty acids, total monounsaturated | 0.005 | G |
| MUFA 16:1 | 0 | G |
| MUFA 18:1 | 0.005 | G |
| MUFA 20:1 | 0 | G |
| MUFA 22:1 | 0 | G |
| Fatty acids, total polyunsaturated | 0.06 | G |
| PUFA 18:2 | 0.05 | G |
| PUFA 18:3 | 0.009 | G |
| PUFA 18:4 | 0 | G |
| PUFA 20:4 | 0 | G |
| PUFA 20:5 n-3 (EPA) | 0 | G |
| PUFA 22:5 n-3 (DPA) | 0 | G |
| PUFA 22:6 n-3 (DHA) | 0 | G |
| Fatty acids, total trans | 0 | G |
| 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 |
| Alcohol, ethyl | 0 | G |
| Caffeine | 0 | MG |
| Theobromine | 0 | MG |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup, cubes (68g) | 79 | 1g | 0.1g | 18.7g |
| cup, cubes (136g) | 158 | 2g | 0.2g | 37.4g |
Scaled from Yam Drained Without Salt (Cooked, Boiled, or Baked)'s per-100g values using USDA portion data.
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Yam Drained Without Salt (Cooked, Boiled, or Baked) is a good source of Fiber (14% DV) — see top foods ranked by Fiber
- Yam Drained Without Salt (Cooked, Boiled, or Baked) is a good source of Potassium (14% DV) — see top foods ranked by Potassium
- Yam Drained Without Salt (Cooked, Boiled, or Baked) is a good source of Vitamin C (13% DV) — see top foods ranked by Vitamin C
Dietary Considerations
With 670mg of potassium per 100g, individuals on a renal diet should moderate their intake of Yam Drained Without Salt (Cooked, Boiled, or Baked). See the Kidney Disease & Low-Potassium Diet guide for more.
Yam Drained Without Salt (Cooked, Boiled, or Baked) is naturally low in sodium at 8mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Potassium: top 5% (#413 of 8,262)
- Fiber: top 14% (#1,157 of 8,262)
- Vitamin C: top 14% (#1,157 of 8,262)
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170072.
View on USDA FoodData Central →