Calories in 2 Cups of Raw Yam

2 cups of raw yam (300 g) has 354 calories. That is 18% of a 2,000 calorie diet.

The calories come from 4.6 g of protein, 0.5 g of fat and 84 g of carbohydrates, a split of 5% protein, 1% fat and 94% carbs. For comparison, 1 1/2 cups of raw yam has 266 calories. Burning 354 calories takes about 63 minutes of brisk walking or 29 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Raw Yam Calorie Calculator

AmountUnit

354cal

in 2 cups of raw yam (300 g)

Protein4.6 g5% of calories

Fat0.5 g1% of calories

Carbs84 g94% of calories

18% of a 2,000 calorie day

Your meal

Add portions from any food page to build a meal total. It stays in this browser.

Raw Yam calories by serving size

Common amounts of raw yam with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	59	0.8 g	0.1 g	14 g
1/2 cup	75 g	89	1.1 g	0.1 g	21 g
100g	100 g	118	1.5 g	0.2 g	28 g
4 oz	113 g	134	1.7 g	0.2 g	32 g
1 cup	150 g	177	2.3 g	0.3 g	42 g
200g	200 g	236	3.1 g	0.3 g	56 g
2 cups	300 g	354	4.6 g	0.5 g	84 g

Raw Yam vs similar foods

Calories per 100 g compared with other vegetables.

Raw Yam118

Raw Sweet Potato86

Green Peas84

Steamed Hawaii Mountain Yam82

Baked Sweet Potato82

Raw Green Peas81

Raw Hawaii Mountain Yam67

Raw Yam: common questions

How many calories are in 2 cups of raw yam?

2 cups of raw yam weighs about 300 g and has 354 calories.

How much protein is in 2 cups of raw yam?

2 cups of raw yam has 4.6 g of protein, which is 9% of the 50 g Daily Value.

How many carbs are in 2 cups of raw yam?

2 cups of raw yam has 84 g of carbohydrates, including 12 g of fiber and 1.5 g of sugars.

How much raw yam is 100 calories?

100 calories of raw yam is 85 g, about 1/2 cup of raw yam.

More about raw yam

Source: USDA FoodData Central, SR Legacy. FDC ID 170071. Original description: Yam, raw. Portion weights are USDA household measures.