Vegetables
How much fiber is in yam (cooked)?
5.3 g
of fiber in 1 cup, cubes of yam (cooked) (136 g). That is a good amount: 14% of a man’s daily target (38 g) and 21% of a woman’s (25 g).
How it compares
Yam, cooked ranks #8 of 73 vegetables and #58 of 256 foods overall by fiber per serving.
| Food | Serving | Fiber |
|---|---|---|
| Butternut squash, baked | 1 cup, cubes (205 g) | 6.6 g |
| Jicama | 1 cup, slices (120 g) | 5.9 g |
| Parsnips, cooked | 1 cup, slices (156 g) | 5.6 g |
| Yam, cooked | 1 cup, cubes (136 g) | 5.3 g |
| Broccoli, cooked | 1 cup (156 g) | 5.1 g |
| Turnip greens, cooked | 1 cup (144 g) | 5 g |
| Carrots, cooked | 1 cup, slices (156 g) | 4.7 g |
Higher-fiber alternatives
Similar foods with noticeably more fiber per serving:
| Food | Serving | Fiber |
|---|---|---|
| Acorn squash, baked | 1 cup, cubes (205 g) | 9 g |
| Collard greens, cooked | 1 cup (190 g) | 7.6 g |
Getting to your daily target
You would need about 4.7 servings to reach 25 g, so most people combine it with other foods. A cup of cooked lentils (15.6 g), two tablespoons of chia (8.3 g) and a cup of raspberries (8 g) together give over 30 g. Build a full day in the calculator or let the 4-week plan choose for you.
FAQ
How much fiber is in yam (cooked)?
1 cup, cubes of yam (cooked) (136 g) contains 5.3 g of dietary fiber, according to USDA data. 100 g contains 3.9 g.
Is yam high in fiber?
Good source of fiber. One serving gives 19% of the 28 g Daily Value used on US food labels. It ranks #8 of 73 vegetables in our database by fiber per serving.
Source
USDA National Nutrient Database for Standard Reference (SR Legacy), NDB 11602: “Yam, cooked, boiled, drained, or baked, without salt”. Fiber, total dietary: 3.9 g per 100 g. Serving weight 136 g. How we calculate.