Boiled Yams - calories, carbs, nutrition
Boiled Yams contain several important nutrients: 4 ounce only contains 104.3 calories, on average. However, more than 90% of boiled yams is composed of carbs 23.5 grams. It also contains 0.2 grams of fat, 2.3 grams of protein and 12.6 grams of sugar.
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104.3 | 23.5 g (90%) | 2.3 g (9%) | 0.2 g (2%) | 12.6 g |
Boiled Yams Nutritional Facts
Serving Size: 4 ounce
- Carbs - 23.5 g
- Dietary Fiber - 3.7 g
- Sugars - 12.6 g
- Fat - 0.2 g
- Saturated - 0.1 g
- Polyunsaturated - 0.1 g
- Monounsaturated - 0 g
- Trans - 0 g
- Protein - 2.3 g
- Sodium - 279 mg
- Potassium - 538.6 mg
- Cholesterol - 0 mg
- Vitamin A - 435.9 %
- Vitamin C - 37.1 %
- Calcium - 4.3 %
- Iron - 4.3 %
Percentages are based on a diet of 2000 calories a day.
How many calories are in boiled yams?
Boiled Yams contain around 104.3 calories, but this can vary by the serving size and how you consume it. Below are the calorie contents of different serving sizes of boiled yams:
- 4 ounce: 104.3 grams
- 1 ounce: 26.1 grams
If you are unsure about the size of your boiled yams, you can estimate that an average boiled yams contains about 104.3 calories. About 90% of boiled yams calories come from carbs, 9% from protein, and 2% from fat.
How many carbs are in boiled yams?
Here is the carb content of standard serving sizes boiled yams:
- 4 ounce: 23.5 grams
- 1 ounce: 5.9 grams
Boiled Yams also contains 3.7 grams of fiber, depending on its size. You can subtract 3.7 grams if you are looking for the net carb content 19,8 (net carbs = total carbs - fiber).
How does Boiled Yams fit into your Daily Goals?
This table contains Fitness Goals for Heart Healthy:
| Used | Left | |
|---|---|---|
| Calorie Goal | 104.3/2000 Cal | 1895,7 Cal |
| Fat | 0.2/67 g | 66,8 g |
| Sodium | 279/2300 mg | 2021 mg |
| Cholesterol | 0/300 mg | 300 mg |
This table contains Fitness Goals for Low Carb:
| Used | Left | |
|---|---|---|
| Calorie Goal | 104.3/2000 Cal | 1895,7 Cal |
| Carbohydrates | 23.5/250 g | 226,5 g |
| Sugar | 12.6/75 g | 62,4 g |
| Fiber | 3.7/25 g | 21,3 g |
This table contais Fitness Goals for Macronutrients Focused:
| Used | Left | |
|---|---|---|
| Calorie Goal | 104.3/2000 Cal | 1895,7 Cal |
| Fat | 0.2/67 g | 66,8 g |
| Carbohydrates | 23.5/250 g | 226,5 g |
| Protein | 2.3/75 g | 72,7 g |
How long would it take to burn off 104.3 calories?
Values estimated based on person weighing 140 lbs.
- Cycling - 16 minutes
- Running - 10 minutes
- Cleaning - 38 minutes
- Walking - 69 minutes
- Yoga - 89 minutes
- Burpee - 89 minutes
- Bowling - 93 minutes
- Riding - 99 minutes
- Fencing - 55 minutes
- Climbing - 98 minutes
- Soccer - 52 minutes
- Dog Walking - 62 minutes
How many protein are in boiled yams?
Boiled Yams is a good source of quality protein, with just 4 ounce containing 2.3 grams.
Look at the list of protein content in different servings of boiled yams:
- 4 ounce: 2.3 grams
- 1 ounce: 0.6 grams
Protein is necessary for many vital functions in your body, including growth and development, cellular repair and immune system regulation.
How many sugar are in boiled yams?
However, despite having all the nutritious qualities of boiled yams, 4 ounce of boiled yams comes with almost 12.6 extra grams of added sugar.
Compare the sugar content of different servings of boiled yams:
- 4 ounce: 12.6 grams
- 1 ounce: 3.1 grams
If you are liberal with your servings, this makes it easy to consume a lot of sugar without meaning to. To make sure you are not getting too much, check the labels and choose serving with the least amount of added sugar. Also, remember to watch your portion size.
How much fat is in boiled yams?
Boiled Yams contain on average 0.2 grams of total fat per serve (4 ounce) – the majority - 0,1 grams - of that fat is also classified as unsaturated, with only 0.1 grams being saturated fat.
Here is an example of the fat content in popular servings of boiled yams:
- 4 ounce: 0.2 grams
- 1 ounce: 0 grams
