Calories in boiled yam: 118 kcal per 100 g

Q: How many calories are in a portion of yam?

A typical portion (80 g, one of your five a day) gives 94 kcal. Per 100 g the figure is 118 kcal.

Q: Is yam a source of copper?

It is a source of copper: 0.15 mg per 100 g, 15 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Q: Does boiling change the fat in yam?

Yes. Per 100 g, fat goes from 0.3 g raw to 0.2 g boiled. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Q: Which vitamins and minerals does yam have most of?

By share of the daily reference intake: copper (0.15 mg, 15 %), potassium (271 mg, 14 %) and thiamin (0.14 mg, 13 %) per 100 g.

What’s in an 80 g portion

More than half of a portion is water. The rest is 23.4 g carbohydrate and 1.8 g fibre.

0.16 gFat

1.3 gProtein

23.4 gCarbohydrate

1.8 gFibre

54.3 gWater

0.16 gFat
1.3 gProtein
23.4 gCarbohydrate
1.8 gFibre
54.3 gWater

Above average for vegetables

Yam is 118 kcal per 100 g. The 240 vegetables in this database average 59.9.

Yam118

Vegetables average59.9

Low in sugar

1.9 g of sugars per 100 g; the UK “low sugars” line is 5 g.

Sugars, per portion1.5 g

Vitamins and minerals in yam

Nothing reaches the “high in” level, but one of the 21 count as a source, led by copper.

12 %

Copper

0.12 mg in an 80 g portion

41st of 210 vegetables

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Potassium217 mg11 %

Thiamin (vitamin B1)0.11 mg10 %

Vitamin B60.1 mg6.9 %

Pantothenic acid (vitamin B5)0.25 mg4.1 %

Vitamin C3.2 mg4 %

Only a trace

Vitamin A
Sodium

None recorded

Vitamin D
Vitamin B12

Show all 21 with amounts

Copper0.12 mg, 12 %

Potassium217 mg, 11 %

Thiamin (vitamin B1)0.11 mg, 10 %

Vitamin B60.1 mg, 6.9 %

Pantothenic acid (vitamin B5)0.25 mg, 4.1 %

Vitamin C3.2 mg, 4 %

Chloride32 mg, 4 %

Phosphorus27.2 mg, 3.9 %

Magnesium12.8 mg, 3.4 %

Niacin (vitamin B3)0.48 mg, 3 %

Zinc0.25 mg, 2.5 %

Folate0.0048 mg, 2.4 %

Iron0.27 mg, 1.9 %

Manganese0.03 mg, 1.6 %

Selenium0.0008 mg, 1.5 %

Riboflavin (vitamin B2)0.01 mg, 0.6 %

Iodine0.0008 mg, 0.5 %

Biotin0.00024 mg, <1 %

Calcium2.4 mg, <1 %

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, and only 1.8 % of the selenium reference intake and 3.1 % of the zinc reference intake per 100 g.

Vitamin D

0mgin yam

Find it inBloater, grilled500 % per 100 g

Selenium

1.8%in yam, per 100 g

Find it inKidney, pig, fried491 % per 100 g

Zinc

3.1%in yam, per 100 g

Find it inOysters, raw592 % per 100 g

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100 mgVitamin C, 125 %

0.075 mgSelenium, 136 %

0.00125 mgVitamin D, 25 %

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Tracked UK delivery

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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 copper of the 6 here, ahead of gourd (kantola, raw).

0.2mg

0.1mg

0mg

Yam, flesh only, boiled in unsalted waterthis page

Gourd, kantola, raw−0 mg

Pepper, capsicum, yellow, boiled−0.1 mg

Cabbage, green, raw−0.1 mg

Tomatoes, standard, fried−0.1 mg

Carrot juice−0.1 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 94 kcal. Per 100 g the figure is 118 kcal.

Is yam a source of copper?

It is a source of copper: 0.15 mg per 100 g, 15 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.

Does boiling change the fat in yam?

Yes. Per 100 g, fat goes from 0.3 g raw to 0.2 g boiled. 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: copper (0.15 mg, 15 %), potassium (271 mg, 14 %) and thiamin (0.14 mg, 13 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-655, Yam, flesh only, boiled in unsalted water, 8 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: PHE, Nutrient analysis of fresh and processed fruit and vegetables with respect to fibre, 2017. 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.

More vegetables

From the same group, with calories per 100 g, and the foods with the most copper.

Peas, canned in water, re-heated, drained59 kcal

Rocket, raw18 kcal

Sweetcorn, baby, boiled31 kcal 240vegetablesin this food group

More vegetables

Peas, canned in water, re-heated, drained59 kcal
Rocket, raw18 kcal
Sweetcorn, baby, boiled31 kcal
Amaranth leaves, raw18 kcal
Cabbage, white, boiled16 kcal
Curly kale, boiled26 kcal
All 240 vegetables

Most copper

Nutrient guides

‹ Yam, baked Yam, flesh only, raw ›

How many calories are in boiled yam?

What’s in an 80 g portion

Above average for vegetables

Low in sugar

Vitamins and minerals in yam

Copper

Only a trace

None recorded

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

Vitamin D

Selenium

Zinc

Or one scoop of Immufix

Try your first pouch

Tracked UK delivery

Made in Cambridgeshire

Yam against other vegetables

Taken every morning since 1998.

Questions about yam

More vegetables

More vegetables

Most copper

Nutrient guides

Nutrition

Vitamins and minerals