The Calorie Lowdown on GOYA Yam: A Root Vegetable That Actually Delivers

Is 118 calories per serving actually reasonable?

Here’s the thing: yams are criminally underrated in the calorie department. At 78.7 calories per 100g, this is genuinely low for something that tastes as good as it does. You’re getting serious carbohydrate content—the good kind—without the calorie density you’d get from, say, a potato chip. For a root veg that’s naturally sweet and filling, GOYA’s yam is a captain’s choice if you’re watching your intake but refuse to eat sad food.

Compare it to a medium banana (105 calories, 27g carbs) or a slice of whole wheat bread (100 calories, 19g carbs). The yam pulls its weight without being a nutritional lightweight.

How it fits your daily targets

This is where yam becomes genuinely useful ahoy.

On a 1,500 calorie day: 118 calories represents about 8% of your intake. Pair it with grilled chicken and greens, and you’ve got a balanced dinner that doesn’t torpedo your deficit.

On a 2,000 calorie day: It’s a casual 6%. You could have a serving with breakfast as part of a sweet potato hash, or roasted alongside your evening meal without overthinking it.

On a 2,500 calorie day: This barely registers at 5%. You’ve got room to be generous and could easily work two servings in.

The real advantage? Those 28g of carbs come with 4g of fibre, so you’re actually satisfied. It’s not like eating empty calories that leave you hunting the kitchen an hour later.

Better alternatives if you’re cutting hard

If you’re in full deficit mode and need to tighten things further, here’s the honest truth: you probably don’t need to swap it. But if you’re being neurotic about it, regular white potatoes (77 calories per 100g) edge it out by a hair, though they have less fibre. Cauliflower rice (25 calories per 100g) is the nuclear option, but let’s be real—it’s not the same food at all.

Better strategy? Just eat the yam. Portion control beats food swaps every time.

A practical meal idea

Roasted yam cubes (one 150g serving) with a tin of chickpeas, wilted spinach, and tahini dressing. That’s roughly 380 calories, gets you protein, complex carbs, and enough fibre to keep you full until dinner. Takes 25 minutes flat. Captain-approved.

Or slice it thin, bake it with paprika and sea salt for “fries” to go alongside a burger or fish. Nobody will know they’re actually eating something sensible.

The surprise in the nutrition

That zero fat isn’t a bug, it’s a feature. GOYA’s yam contains basically no fat, which means it’s pure carbohydrate-and-fibre content. For people doing lower-fat diets or anyone trying to keep total fat intake down while maintaining volume on their plate, this is genuinely valuable. You’re not getting hidden calories sneaking in from oil or butter.

The trade-off? It’s not particularly satiating on its own (no fat to slow digestion), so pair it with protein or healthy fats. Alone, it’s a snack. With a bit of planning, it’s part of a proper meal.

Nutrient	150 g	Per 100g
Calories	118.0 kcal	78.7 kcal
Protein	1.3g	0.9g
Fat	0.0g	0.0g
of which saturates	0.0g	0.0g
Carbohydrates	28.0g	18.7g
of which sugars	0.7g	0.4g
Fibre	4.0g	2.7g
Sodium	9.0mg	6.0mg