How many calories are in one boiled yam?

November 25, 2025 •

2 min read

A single 100-gram serving of boiled yam contains approximately 118 calories, though this can vary slightly by variety and size. This starchy root vegetable is a low-fat, nutrient-dense food that serves as a staple in many cuisines worldwide.

Quick Summary

The calorie count for a boiled yam depends on its size and weight, averaging around 118 calories per 100-gram portion. This preparation method is fat-free, making it a healthier alternative to frying and preserving its rich content of carbohydrates, fiber, vitamins, and minerals.

Key Points

Variable Calories: The number of calories in a boiled yam depends on its size, with a standard 100g portion containing approximately 118 calories.
Low-Fat Cooking: Boiling adds no extra fat or calories, making it the healthiest cooking method compared to frying.
High in Fiber: Boiled yam is a great source of dietary fiber, which aids digestion, promotes gut health, and enhances satiety.
Rich in Micronutrients: Yams are packed with essential nutrients like potassium, manganese, and Vitamin C.
Boiling vs. Frying: Frying yam significantly increases its calorie count, with 100g of fried yam potentially exceeding 260 calories.
Yam vs. Sweet Potato: Real yams are distinct from sweet potatoes and are typically starchier and less sweet, with different nutritional characteristics.

Boiled Yam Calories: It Depends on the Size

The calorie content of a boiled yam varies depending on its weight and variety. A typical 100-gram serving contains about 118 calories.

Small Yam (approx. 100g): Around 118 calories.
Average Yam (approx. 200g): Approximately 236 calories.
1 Cup of Cubed Boiled Yam (approx. 136g): Contains about 158 calories.

Boiling is a fat-free method, avoiding added calories from oils.

Nutritional Profile of Boiled Yam

Boiled yam provides essential nutrients, primarily complex carbohydrates and fiber, with minimal fat. A cup (136g) of boiled yam cubes offers:

158 kcal
37 grams Carbohydrates
5.3 grams Fiber
2 grams Protein
0.2 grams Total Fat

Yams also contain micronutrients like potassium, manganese, copper, Vitamin C, and Vitamin B6.

Comparison: Boiled vs. Fried Yam

Frying significantly increases yam's calorie count due to oil absorption.


Feature	Boiled Yam	Fried Yam	Comparison	Source
Calories (per 100g)	~118 kcal	~263 kcal	Fried yam has more than double the calories	,
Fat Content	Very low	High	Fried yam is high in added fats	,
Satiety	High	Potentially lower per calorie	Healthier for weight management
Health Impact	Nutrient-rich, promotes gut health	High in saturated fats if not prepared properly	Boiling preserves nutrients, frying adds unhealthy fats	,

Health Benefits of Incorporating Boiled Yam into Your Diet

Boiled yam supports digestive health with resistant starch and fiber. Its vitamins and minerals benefit the immune system and heart. Compounds like diosgenin may support brain function.

Simple Guide to Preparing Boiled Yam

Cooking boiled yam is easy:

Peel and Wash: Clean and peel the yam, then cut into pieces.
Boil: Place yam in a pot, cover with water, and add salt if desired.
Cook: Boil, then simmer for 20-30 minutes until tender.
Serve: Drain water and serve.

Yam vs. Sweet Potato: Clearing Up the Confusion

Yams and sweet potatoes are different, with yams being starchier and less sweet. Sweet potatoes are higher in beta-carotene. Both are healthy options.

Conclusion: A Nutritious and Filling Choice

Boiled yam is a healthy, filling carbohydrate source with moderate calories, especially compared to fried yam. Its fiber, vitamins, and minerals benefit digestion, heart health, and potentially brain function. Incorporating boiled yam into your diet is simple when considering preparation and serving size.

For more on yam nutrition, you can refer to resources like Healthline.

Frequently Asked Questions

A 100-gram serving of boiled yam contains approximately 118 calories.

Yes, boiled yam is a good option for weight loss. Its high fiber content helps you feel full, and boiling is a fat-free cooking method that keeps the calorie count low.

Fried yam has significantly more calories than boiled yam. While 100g of boiled yam is about 118 calories, the same amount of fried yam can have over 260 calories due to the added oil.

True yams and sweet potatoes are different root vegetables. Yams are starchier and less sweet, while sweet potatoes are generally richer in vitamin A. Many products labeled as 'yams' in the U.S. are actually sweet potatoes.

Boiled yam is rich in complex carbohydrates, fiber, potassium, manganese, and vitamins C and B6.

While some water-soluble nutrients might be lost during boiling, the majority of the yam's nutritional value, including its fiber and minerals, is retained.

A standard one-cup serving of cubed boiled yam, which is about 136 grams, contains approximately 158 calories.