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Scientific name: Dioscorea

Quick answers

Calories, Allergies and healthiness.

Calories Low Yam contains 118 calories per 100g and can be considered low in calories.
Allergy and hypersensitivity No info Yam do not cause any known allergic or hypersensitivity reaction according to our information.
Healthiness Excellent Yam is a great healthy option and can be consumed in larger amounts regularly.


Everything you need to know and a little bit more.



Storage Room temperature
Temperature +18°C
Shelf life / Best before 120 days


Can yam be frozen? Yes
Preparation Blanch
Quality when defrosted Good
Tip: Write name and date on a label for easy oversight in the freezer.

Nutritional values per 100g

Energy 118 kcal / 494 kj
Fat 0,17 g
Saturated fat 0,04 g
Carbohydrates 27,9 g
Sugars 0,5 g
Protein 1,53 g
Salt 0,01 g
Nutritional values in plain text
Yam has a very low amount of fat with a very low amount of saturated fat. Contains a significant amount of carbohydrates and a low amount of sugars. Yam contains a lesser amount of protein and contains a low amount of salt.

Vitamins and minerals

calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, vitamin c, thiamin, riboflavin, niacin, pantothenic acid, vitamin b6, folate, choline, vitamin a, carotene, vitamin e, vitamin k


Yam contains 0 mg kolesterol per 100g, meaning its free from cholesterol.

Allergy and hypersensitivity

Allergies No info
Cross-Reactivities No info
Labeling requirement (EU) No
Labeling requirement means that the product contains allergens that have special labeling requirements. Either in the product itself or from its ingredients.


Keto friendly No
LCHF friendly No
Sugar free (under 0,5g) Yes
Fat-free (under 0,5g) Yes
Gluten-free Yes
Dairy free Yes
Lactose free Yes

Weight and volume

1 l yam in grams 630 g
1 dl yam in grams 63 g
1 cl yam in grams 6,3 g
1 ml yam in grams 0,63 g
1 tbsp yam in grams 9,45 g
1 tsp yam in grams 3,15 g
1 krm yam in grams 0,63 g
1 kg yam in liters 1,59 liters
1 hg yam in dl 1,59 dl
1 g yam in ml 1,59 ml
Minus Plus


Run, ride a bike or go to the gym to burn off the calories.

Running 1,97 km / 100g To burn off a 100g of yam you need to run about 1,97 km at a decent tempo.
Biking 4,21 km / 100g To burn off a 100g of yam you need to ride a bike about 4,21 km at a decent pace.
Swimming 35 min / 100g To burn off a 100g of yam you need to swim for 35 minutes at a decent intensity.
Gym 71 min / 100g To burn off a 100g of yam you need to workout for 71 minutes at a decent intensity.