15 %
Potassium contributes to normal functioning of the nervous system and to normal muscle function.
How many calories are in steamed yam?
91.2kcal
in an 80 g portion
114 kcal per 100 g.
Source: UK CoFID 2021, record 13-401. Checked 5 October 2026.
0.24 gFat
1.2 gProtein
1 gFibre
15 %Daily potassium
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.
- 0.24 gFat
- 1.2 gProtein
- 22.6 gCarbohydrate
- 1 gFibre
- 53.8 gWater
- 1.2 gMinerals and the rest
Above average for vegetables
Yam is 114 kcal per 100 g. The 240 vegetables in this database average 59.9.
Yam114
Vegetables average59.9
Low in sugar, almost no salt
Low sugars and very low salt by UK labelling rules, per 100 g.
Sugars, per portion0.56 g
Salt, per portion0 g
Vitamins and minerals in yam
One of the 17 reach the “source of” level, potassium first; none reaches “high in”.
Only a trace
- Vitamin A
- Manganese
None recorded
- Vitamin D
- Vitamin B12
Show all 17 with amounts
Potassium296 mg, 15 %
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 %
Iron0.56 mg, 4 %
Magnesium12 mg, 3.2 %
Phosphorus21.6 mg, 3.1 %
Niacin (vitamin B3)0.4 mg, 2.5 %
Folate0.0048 mg, 2.4 %
Zinc0.24 mg, 2.4 %
Calcium10.4 mg, 1.3 %
Chloride8 mg, 1 %
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 3 % of the zinc reference intake per 100 g.
Vitamin D
0mgin yam
Find it inBloater, grilled500 % per 100 g
Zinc
3%in yam, per 100 g
Find it inOysters, raw592 % per 100 g
Vitamin A
Tracein yam
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Yam against other vegetables
Per 100 g, mushrooms (Jew's ear, tough, dried, raw) has the most potassium in this comparison, followed by lotus tubers (raw) and yam.
630mg
400mg
370mg
339mg
258mg
179mg
Lotus tubers, raw+30 mg
Yam, steamedthis page
Asparagus, grilled−31 mg
Leeks, roasted−112 mg
Peas, frozen, microwaved−191 mg
All values per 100 g, from the same dataset. Differences are against yam.
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Questions about yam
The questions people ask about yam, answered from the dataset.
How many calories are in a portion of yam?
A typical portion (80 g, one of your five a day) gives 91 kcal. Per 100 g the figure is 114 kcal.
Is yam a source of potassium?
It is a source of potassium: 370 mg per 100 g, 19 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Does steaming change the sodium in yam?
Yes. Per 100 g, sodium goes from 2 mg raw to 1 mg steamed. 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 (370 mg, 19 %), thiamin (0.14 mg, 13 %) and vitamin B6 (0.12 mg, 8.6 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-401, Yam, steamed, 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.
More vegetables
From the same group, with calories per 100 g, and the foods with the most potassium.
More vegetables
- Leeks, roasted41 kcal
- Onions, pickled, drained24 kcal
- Plantain, green flesh, raw117 kcal
- Squash, spaghetti, raw26 kcal
- Brussels sprouts, boiled32 kcal
- Cho cho, raw17 kcal
- All 240 vegetables
Most potassium
- Courgette, dried6104 mg
- Spinach, dried4350 mg
- Mushroom, dried3870 mg
- Chervil, dried4740 mg
- Coriander leaves, dried4470 mg
- Parsley, dried4090 mg
- Potassium guide