Calories in Sweet Potato, Yam and Taro (Arbi)

By NYUS Inc. · Published 28 October 2026

A sweet potato, a cup of yam and a cup of taro each have a piece, cup or can weight printed on their SR Legacy record page. This guide gives twenty such records from the SR Legacy table of USDA FoodData Central: eight sweet potato records (raw, boiled with and without salt, frozen, three canned and candied), six yam records (yam raw, yam cooked with and without salt, and Hawaiian mountain yam raw and steamed) and six taro records (taro raw and cooked with and without salt, and Tahitian taro raw and cooked), with the weights printed on their record pages. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has its own rows for shakarkandi, suran and arbi; we name them below and do not repeat their figures, which are in our root vegetables guide and our potato and sweet potato guide. A potato, brinjal and bhindi per piece are in our per piece vegetable guide.

The short answer

By the SR Legacy records, 1 raw sweet potato, 5 inches long (130 g), is 111.8 kcal, 1 medium boiled sweet potato (151 g) 114.8 kcal, 1 cup of mashed boiled sweet potato (328 g) 249.3 kcal, 1 cup of cooked boiled yam in cubes (136 g) 157.8 kcal, 1 cup of raw sliced taro (104 g) 116.5 kcal and 1 cup of cooked sliced taro (132 g) 187.4 kcal. Our reading: a cup is a different weight for each food and form, from 104 g of sliced raw taro to 328 g of mashed sweet potato, so compare the grams, not the word cup.

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours.

The sums: 168482 86 × 133 / 100 = 114.38, so 114.4 kcal; 168482 86 × 130 / 100 = 111.8, so 111.8 kcal; 168484 76 × 151 / 100 = 114.76, so 114.8 kcal; 168484 76 × 328 / 100 = 249.28, so 249.3 kcal; 170541 76 × 328 / 100 = 249.28, so 249.3 kcal; 170541 76 × 151 / 100 = 114.76, so 114.8 kcal; 169306 96 × 176 / 100 = 168.96, so 169.0 kcal; 170084 108 × 196 / 100 = 211.68, so 211.7 kcal; 170083 89 × 228 / 100 = 202.92, so 202.9 kcal; 170083 89 × 638 / 100 = 567.82, so 567.8 kcal; 168485 91 × 255 / 100 = 232.05, so 232.1 kcal; 168485 91 × 200 / 100 = 182, so 182.0 kcal; 170088 164 × 105 / 100 = 172.2, so 172.2 kcal; 170071 118 × 150 / 100 = 177, so 177.0 kcal; 170072 116 × 68 / 100 = 78.88, so 78.9 kcal; 170072 116 × 136 / 100 = 157.76, so 157.8 kcal; 170551 114 × 136 / 100 = 155.04, so 155.0 kcal; 170551 114 × 68 / 100 = 77.52, so 77.5 kcal; 168432 67 × 420 / 100 = 281.4, so 281.4 kcal; 168432 67 × 68 / 100 = 45.56, so 45.6 kcal; 168552 82 × 145 / 100 = 118.9, so 118.9 kcal; 168433 82 × 145 / 100 = 118.9, so 118.9 kcal; 169308 112 × 104 / 100 = 116.48, so 116.5 kcal; 168486 142 × 132 / 100 = 187.44, so 187.4 kcal; 170543 142 × 132 / 100 = 187.44, so 187.4 kcal; 169310 44 × 125 / 100 = 55, so 55.0 kcal; 170455 44 × 137 / 100 = 60.28, so 60.3 kcal; 170136 44 × 137 / 100 = 60.28, so 60.3 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 170088 (Sweet potato, cooked, candied, home-prepared) 164, 168486 (Taro, cooked, without salt) 142, 170543 (Taro, cooked, with salt) 142, 170071 (Yam, raw) 118, 170072 (Yam, cooked, boiled, drained, or baked, without salt) 116, 170551 (Yam, cooked, boiled, drained, or baked, with salt) 114, 169308 (Taro, raw) 112, 170084 (Sweet potato, canned, syrup pack, drained solids) 108, 169306 (Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program)) 96, 168485 (Sweet potato, canned, vacuum pack) 91, 170083 (Sweet potato, canned, syrup pack, solids and liquids) 89, 168482 (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)) 86, 168552 (Mountain yam, hawaii, cooked, steamed, with salt) 82, 168433 (Mountain yam, hawaii, cooked, steamed, without salt) 82, 168484 (Sweet potato, cooked, boiled, without skin) 76, 170541 (Sweet potato, cooked, boiled, without skin, with salt) 76, 168432 (Mountain yam, hawaii, raw) 67, 169310 (Taro, tahitian, raw) 44, 170455 (Taro, tahitian, cooked, without salt) 44, 170136 (Taro, tahitian, cooked, with salt) 44.
• Per printed cup, highest first: 168484 (Sweet potato, cooked, boiled, without skin), 1 cup, mashed, 328 g, 249.3 kcal, 170541 (Sweet potato, cooked, boiled, without skin, with salt), 1 cup, mashed, 328 g, 249.3 kcal, 168485 (Sweet potato, canned, vacuum pack), 1 cup, mashed, 255 g, 232.1 kcal, 170084 (Sweet potato, canned, syrup pack, drained solids), 1 cup, 196 g, 211.7 kcal, 170083 (Sweet potato, canned, syrup pack, solids and liquids), 1 cup, 228 g, 202.9 kcal, 168486 (Taro, cooked, without salt), 1 cup, sliced, 132 g, 187.4 kcal, 170543 (Taro, cooked, with salt), 1 cup slices, 132 g, 187.4 kcal, 168485 (Sweet potato, canned, vacuum pack), 1 cup pieces, 200 g, 182.0 kcal, 170071 (Yam, raw), 1 cup, cubes, 150 g, 177.0 kcal, 169306 (Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program)), 1 cup, cubes, 176 g, 169.0 kcal, 170072 (Yam, cooked, boiled, drained, or baked, without salt), 1 cup, cubes, 136 g, 157.8 kcal, 170551 (Yam, cooked, boiled, drained, or baked, with salt), 1 cup, cubes, 136 g, 155.0 kcal, 168552 (Mountain yam, hawaii, cooked, steamed, with salt), 1 cup, cubes, 145 g, 118.9 kcal, 168433 (Mountain yam, hawaii, cooked, steamed, without salt), 1 cup, cubes, 145 g, 118.9 kcal, 169308 (Taro, raw), 1 cup, sliced, 104 g, 116.5 kcal, 168482 (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)), 1 cup, cubes, 133 g, 114.4 kcal, 170455 (Taro, tahitian, cooked, without salt), 1 cup slices, 137 g, 60.3 kcal, 170136 (Taro, tahitian, cooked, with salt), 1 cup slices, 137 g, 60.3 kcal, 169310 (Taro, tahitian, raw), 1 cup slices, 125 g, 55.0 kcal.
• Per printed half cup: 170072 (Yam, cooked, boiled, drained, or baked, without salt), 0.5 cup, cubes, 68 g, 78.9 kcal, 170551 (Yam, cooked, boiled, drained, or baked, with salt), 0.5 cup, cubes, 68 g, 77.5 kcal, 168432 (Mountain yam, hawaii, raw), 0.5 cup, cubes, 68 g, 45.6 kcal.
• Per printed piece, can or whole root, highest first: 170083 (Sweet potato, canned, syrup pack, solids and liquids), 1 can (404 x 307), 638 g, 567.8 kcal, 168432 (Mountain yam, hawaii, raw), 1 yam, 420 g, 281.4 kcal, 170088 (Sweet potato, cooked, candied, home-prepared), 1 piece (2-1/2" x 2" dia), 105 g, 172.2 kcal, 168484 (Sweet potato, cooked, boiled, without skin), 1 medium, 151 g, 114.8 kcal, 170541 (Sweet potato, cooked, boiled, without skin, with salt), 1 medium, 151 g, 114.8 kcal, 168482 (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)), 1 sweetpotato, 5" long, 130 g, 111.8 kcal.

Why these are reference rows, not your tuber

• Names are the records'. No record name or portion label shown here carries a company name. The records are USDA's sweet potato, yam, mountain yam and taro rows; we do not say that a shakarkandi, suran or arbi bought in India matches them, and we do not say which Indian variety any of them is.
• IFCT rows exist, with other figures. IFCT 2017 has rows for sweet potato brown skin (F013) and pink skin (F014), colocasia (F004), tapioca (F015) and yam elephant (F017), ordinary (F018) and wild (F019). They are Indian samples measured by ICMR-NIN and are not used or compared on this page.
• Every portion here is printed. No piece, cup or can weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 100 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy of 19 of the 20 records "Calculated" and print the source label "Recipe; Cookbook" on the energy of the other 1 (170088); they are USDA values, not our measurements.

How to log it so the numbers hold

• Use the weight after cooking. 100 g of boiled sweet potato without skin (our example weight, not a dataset value) on SR Legacy 168484 is 76 × 100 / 100 = 76, so 76.0 kcal.
• Pick the form the record names. Raw, boiled, frozen, canned in syrup and candied are different rows; the same weight of each gives different calories, and the candied row is a home recipe.
• Salt rows are a pair. The with salt and without salt boiled sweet potato, yam and taro rows print the same or nearly the same calories; pick the one that matches how you cooked it.
• Do not mix datasets inside one day. If you log a tuber from SR Legacy, keep to that record for the same meal.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target, and any claim about what tubers do to your body: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• The IFCT 2017 rows named above, shakarkandi, suran and arbi as sold in India, fried or chaat forms, and any maker's version: no figure used here.
• Records 168483, 170134, 169307, 169305 and 170542 (sweet potato) and 169985 (cassava, raw) are on our live guides and are not repeated here.
• The "tapioca" search (27 results, mostly baby food, pudding and gluten-free bread) is counted only and not listed.
• The "sweet potato" search returned 26 records: 8 used, and these 18 are left out: baby food, snack, fried or leaf 169303 Sweet potato leaves, raw, 172317 Babyfood, corn and sweet potatoes, strained, 169042 Babyfood, juice, apple-sweet potato, 172276 Babyfood, vegetables, sweet potatoes strained, 172277 Babyfood, vegetables, sweet potatoes, junior, 174783 Snacks, sweet potato chips, unsalted, 168016 Sweet Potato puffs, frozen, unprepared, 173521 Babyfood, dinner, sweet potatoes and chicken, strained, 170952 Babyfood, fruit and vegetable, apple and sweet potato, 170133 Sweet potato leaves, cooked, steamed, with salt, 169304 Sweet potato leaves, cooked, steamed, without salt, 168015 Sweet Potatoes, french fried, crosscut, frozen, unprepared, 167606 Sweet Potatoes, french fried, frozen as packaged, salt added in processing; already named on a live NYUS guide 169305, 170542, 170134, 169307, 168483.
• The "sweetpotato" search returned 16 records: 8 used, and these 8 are left out: already named on a live NYUS guide 169305, 170134, 168483, 170542, 169307; baby food, snack, fried or leaf 170133 Sweet potato leaves, cooked, steamed, with salt, 169304 Sweet potato leaves, cooked, steamed, without salt, 169303 Sweet potato leaves, raw.
• The "yam" search returned 6 records: 6 used.
• The "taro" search returned 13 records: 6 used, and these 7 are left out: baby food, snack, fried or leaf 168865 Snacks, taro chips, 168487 Taro leaves, raw, 168489 Taro shoots, raw, 170135 Taro, shoots, cooked, with salt, 169309 Taro shoots, cooked, without salt, 170544 Taro, leaves, cooked, steamed, with salt, 168488 Taro leaves, cooked, steamed, without salt.
• The "cassava" search returned 2 records: 0 used, and these 2 are left out: already named on a live NYUS guide 169985; baby food, snack, fried or leaf 173152 Snacks, yucca (cassava) chips, salted.
• The "colocasia" search returned 4 records: 2 used, and these 2 are left out: baby food, snack, fried or leaf 168487 Taro leaves, raw, 168489 Taro shoots, raw.
• The "arbi" search returned 1 record: 0 used, and these 1 are left out: company-named 170791.
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 168482 (Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)): Energy 86 kcal (359 kJ), protein 1.57 g, total fat 0.05 g, carbohydrate 20.1 g per 100 g; portions used: 1 cup, cubes 133 g; 1 sweetpotato, 5" long 130 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168484 (Sweet potato, cooked, boiled, without skin): Energy 76 kcal (320 kJ), protein 1.37 g, total fat 0.14 g, carbohydrate 17.7 g per 100 g; portions used: 1 medium 151 g; 1 cup, mashed 328 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170541 (Sweet potato, cooked, boiled, without skin, with salt): Energy 76 kcal (320 kJ), protein 1.37 g, total fat 0.14 g, carbohydrate 17.7 g per 100 g; portions used: 1 cup, mashed 328 g; 1 medium 151 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169306 (Sweet potato, frozen, unprepared (Includes foods for USDA's Food Distribution Program)): Energy 96 kcal (401 kJ), protein 1.71 g, total fat 0.18 g, carbohydrate 22.2 g per 100 g; portions used: 1 cup, cubes 176 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170084 (Sweet potato, canned, syrup pack, drained solids): Energy 108 kcal (454 kJ), protein 1.28 g, total fat 0.32 g, carbohydrate 25.4 g per 100 g; portions used: 1 cup 196 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170083 (Sweet potato, canned, syrup pack, solids and liquids): Energy 89 kcal (372 kJ), protein 0.98 g, total fat 0.2 g, carbohydrate 20.9 g per 100 g; portions used: 1 cup 228 g; 1 can (404 x 307) 638 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168485 (Sweet potato, canned, vacuum pack): Energy 91 kcal (382 kJ), protein 1.65 g, total fat 0.2 g, carbohydrate 21.1 g per 100 g; portions used: 1 cup, mashed 255 g; 1 cup pieces 200 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170088 (Sweet potato, cooked, candied, home-prepared): Energy 164 kcal (686 kJ), protein 0.89 g, total fat 3.54 g, carbohydrate 32.1 g per 100 g; portions used: 1 piece (2-1/2" x 2" dia) 105 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170071 (Yam, raw): Energy 118 kcal (494 kJ), protein 1.53 g, total fat 0.17 g, carbohydrate 27.9 g per 100 g; portions used: 1 cup, cubes 150 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170072 (Yam, cooked, boiled, drained, or baked, without salt): Energy 116 kcal (486 kJ), protein 1.49 g, total fat 0.14 g, carbohydrate 27.5 g per 100 g; portions used: 0.5 cup, cubes 68 g; 1 cup, cubes 136 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170551 (Yam, cooked, boiled, drained, or baked, with salt): Energy 114 kcal (477 kJ), protein 1.49 g, total fat 0.14 g, carbohydrate 27 g per 100 g; portions used: 1 cup, cubes 136 g; 0.5 cup, cubes 68 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168432 (Mountain yam, hawaii, raw): Energy 67 kcal (280 kJ), protein 1.34 g, total fat 0.1 g, carbohydrate 16.3 g per 100 g; portions used: 1 yam 420 g; 0.5 cup, cubes 68 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168552 (Mountain yam, hawaii, cooked, steamed, with salt): Energy 82 kcal (344 kJ), protein 1.73 g, total fat 0.08 g, carbohydrate 20 g per 100 g; portions used: 1 cup, cubes 145 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168433 (Mountain yam, hawaii, cooked, steamed, without salt): Energy 82 kcal (343 kJ), protein 1.73 g, total fat 0.08 g, carbohydrate 20 g per 100 g; portions used: 1 cup, cubes 145 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169308 (Taro, raw): Energy 112 kcal (469 kJ), protein 1.5 g, total fat 0.2 g, carbohydrate 26.5 g per 100 g; portions used: 1 cup, sliced 104 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168486 (Taro, cooked, without salt): Energy 142 kcal (594 kJ), protein 0.52 g, total fat 0.11 g, carbohydrate 34.6 g per 100 g; portions used: 1 cup, sliced 132 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170543 (Taro, cooked, with salt): Energy 142 kcal (594 kJ), protein 0.52 g, total fat 0.11 g, carbohydrate 34.6 g per 100 g; portions used: 1 cup slices 132 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169310 (Taro, tahitian, raw): Energy 44 kcal (184 kJ), protein 2.79 g, total fat 0.97 g, carbohydrate 6.91 g per 100 g; portions used: 1 cup slices 125 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170455 (Taro, tahitian, cooked, without salt): Energy 44 kcal (184 kJ), protein 4.16 g, total fat 0.68 g, carbohydrate 6.85 g per 100 g; portions used: 1 cup slices 137 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170136 (Taro, tahitian, cooked, with salt): Energy 44 kcal (182 kJ), protein 4.16 g, total fat 0.68 g, carbohydrate 6.85 g per 100 g; portions used: 1 cup slices 137 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): rows F013, F014, F004, F015, F017, F018 and F019 exist; named here, not used for the figures on this page.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

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