Calories in baked yam: 153 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water. The rest is 30 g carbohydrate and 1.7 g protein.

0.32 gFat

1.7 gProtein

30 gCarbohydrate

1.4 gFibre

45.1 gWater

1.5 gMinerals and the rest

0.32 gFat
1.7 gProtein
30 gCarbohydrate
1.4 gFibre
45.1 gWater
1.5 gMinerals and the rest

Above average for vegetables

Yam is 153 kcal per 100 g. The 240 vegetables in this database average 59.9.

Yam153

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.72 g

Salt, per portion0.01 g

Vitamins and minerals in yam

Nothing reaches the “high in” level, but two of the 18 count as a source, led by potassium.

20 %

Potassium

408 mg in an 80 g portion

33rd of 240 vegetables

Potassium contributes to normal functioning of the nervous system and to normal muscle function.

Thiamin (vitamin B1)0.14 mg12 %

Vitamin B60.12 mg8.6 %

Iron0.72 mg5.1 %

Pantothenic acid (vitamin B5)0.3 mg5.1 %

Vitamin C4 mg5 %

Only a trace

Vitamin A

None recorded

Vitamin D
Vitamin B12

Show all 18 with amounts

Potassium408 mg, 20 %

Thiamin (vitamin B1)0.14 mg, 12 %

Vitamin B60.12 mg, 8.6 %

Iron0.72 mg, 5.1 %

Pantothenic acid (vitamin B5)0.3 mg, 5.1 %

Vitamin C4 mg, 5 %

Magnesium16 mg, 4.3 %

Phosphorus28.8 mg, 4.1 %

Manganese0.08 mg, 4 %

Zinc0.32 mg, 3.2 %

Niacin (vitamin B3)0.48 mg, 3 %

Folate0.0056 mg, 2.8 %

Calcium16 mg, 2 %

Chloride10.4 mg, 1.3 %

Copper0.01 mg, 0.8 %

Riboflavin (vitamin B2)0.01 mg, 0.6 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What yam doesn’t give you. And where to find it.

No recorded vitamin D or vitamin A, and only 4 % of the zinc reference intake per 100 g.

Vitamin D

0mgin yam

Find it inBloater, grilled500 % per 100 g

Zinc

4%in yam, per 100 g

Find it inOysters, raw592 % per 100 g

Vitamin A

Tracein yam

Find it inLiver, calf, fried3152 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Yam against other vegetables

Per 100 g, yam has the most potassium of the 6 here, ahead of tannia (raw).

510mg

480mg

450mg

400mg

238mg

230mg

Yam, bakedthis page

Tannia, raw−30 mg

Seaweed, kombu, dried, raw−60 mg

Lotus tubers, raw−110 mg

Courgette, boiled−272 mg

Peas, boiled−280 mg

All values per 100 g, from the same dataset. Differences are against yam.

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Questions about yam

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of yam?

A typical portion (80 g, one of your five a day) gives 122 kcal. Per 100 g the figure is 153 kcal.

Is yam a source of potassium?

It is a source of potassium: 510 mg per 100 g, 26 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Does baking change the sodium in yam?

Yes. Per 100 g, sodium goes from 2 mg raw to 3 mg baked. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does yam have most of?

By share of the daily reference intake: potassium (510 mg, 26 %), thiamin (0.17 mg, 15 %) and vitamin B6 (0.15 mg, 11 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-398, Yam, baked, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Yam). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.