Yam: photo of the ingredient

Vegetables

Yam

Yam is a starchy tuber similar to sweet potato. It's used boiled, fried, or mashed into a puree.

118 kcal per 100 g

Nutrition per 100 g

118 kcal

Protein1.5 g
Fat0.2 g
Carbs27.9 g
Fiber4.1 g

Source: USDA FoodData Central, 2026-09-21. Per 100 g raw (per USDA FDC).

How many grams in a measure

Approximate weights of common measures. The exact figure depends on the product and how it is packed.

  • 200 ml cup 126.8 g
  • 250 ml cup 158.5 g
  • tablespoon (15 ml) 9.5 g
  • teaspoon (5 ml) 3.2 g
  • 0.5 l jar 317 g

Good to know: Yam

Let me tell you about yam, and let's be honest from the start — yam is not sweet potato, even though markets mix them up on the same shelf often enough that you can't trust the label alone.

Yam is a starchy tuber, and starch is exactly why it behaves the way it does in the pot. Raw, it is hard as wood, and you shouldn't be tasting it raw anyway — many yams need cooking before they're fit to eat. Give it heat and water, and the starch grains swell and soften, turning that woodiness into tender flesh — good for boiling, good for frying, good for pounding into a stiff, heavy mash that holds its own weight on the plate.

Choose yam the way you choose any root: firm, heavy for its size, no soft spots, no smell of damp earth or mold. The skin is rough and bark-like, sometimes even hairy — that's normal, not a flaw.

Now the misconception. Some people say yam is just a sweet potato by another name, so you can cook them the same way. No! Yam is drier, starchier, less sweet. Treat it like sweet potato and expect the wrong texture — too firm where you wanted silk, too stiff where you wanted soft — wrong tuber, wrong result.

Questions and answers

How many grams of yam are in a 200 ml cup?

200 ml cup of yam weighs about 126.8 g.

How many grams of yam are in a 250 ml cup?

250 ml cup of yam weighs about 158.5 g.

How many grams of yam are in a tablespoon (15 ml)?

tablespoon (15 ml) of yam weighs about 9.5 g.

How many grams of yam are in a teaspoon (5 ml)?

teaspoon (5 ml) of yam weighs about 3.2 g.

How many grams of yam are in a 0.5 l jar?

0.5 l jar of yam weighs about 317 g.