Saciedad

Vegetables and starchy roots

Yam (ñame)

Yam (ñame) has 116 kcal and 3.9 g of fiber per 100 g (3.5 oz), a low energy density.

Last reviewed: By USDA description: Yam (ñame), cooked

  • 116 kcalCalories per 100 g
  • 1.5 gProtein per 100 g
  • 3.9 gFiber per 100 g
  • Estimated satiety: 4 out of 5

Nutrition facts

A typical 130 g (4.5 oz) serving provides about 151 kcal, 1.9 g of protein, and 5.1 g of fiber.

Values for yam (ñame) per 100 g (3.5 oz) and per typical serving of 130 g (4.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (130 g (4.5 oz))
Calories116 kcal151 kcal
Protein1.5 g1.9 g
Carbohydrates27.5 g35.8 g
of which sugars0.5 g0.6 g
Fiber3.9 g5.1 g
Fat0.1 g0.2 g
of which saturated0 g0 g
Water70.1 g91.1 g

The typical serving is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

Satiety

Calculation: 1 (base) + 1 (low energy density: 116 kcal/100 g) + 0 (protein: 1.3 g/100 kcal) + 1 (fiber: 3.4 g/100 kcal) + 1 (solid food with 70.1 g of water) = 4.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

High in fiber
It has at least 3 g of fiber per 100 g. Fiber adds bulk and slows digestion, which contributes to fullness, and it helps keep you regular; constipation is a common side effect of GLP-1 medications. It is usually easier to tolerate when you increase it gradually and drink enough water.
Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.

Frequently asked questions about yam (ñame)

How many grams of protein are in a 130 g (4.5 oz) serving of yam (ñame)?

100 g (3.5 oz) of yam (ñame) has 1.5 g of protein. A typical 130 g (4.5 oz) serving has about 1.9 g of protein. That is 1.3 g of protein per 100 kcal.

How many kcal are in a 130 g (4.5 oz) serving of yam (ñame)?

100 g (3.5 oz) of yam (ñame) has 116 kcal. A typical 130 g (4.5 oz) serving has about 151 kcal. That is a low energy density.

How much fiber is in a 130 g (4.5 oz) serving of yam (ñame)?

100 g (3.5 oz) of yam (ñame) has 3.9 g of fiber. A typical 130 g (4.5 oz) serving has about 5.1 g of fiber. It carries our “High in fiber” tag.

Does yam (ñame) keep you full?

Yes, fairly filling for the calories it provides: our estimated satiety score is 4 out of 5. Calculation: 1 (base) + 1 (low energy density: 116 kcal/100 g) + 0 (protein: 1.3 g/100 kcal) + 1 (fiber: 3.4 g/100 kcal) + 1 (solid food with 70.1 g of water) = 4. It is an estimate based on its composition, not a measurement in people.

What should I know about yam (ñame) if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about yam (ñame) on a GLP-1 medication. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of yam (ñame)?

We use 130 g (4.5 oz) as a typical serving. That amount provides about 151 kcal, 1.9 g of protein, and 5.1 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. USDA FoodData Central: Yam, cooked, boiled, drained, or baked, without salt (FDC ID 170072). U.S. Department of Agriculture, Agricultural Research Service. accessed .