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Yu (raw) Calories
Starchy root, high in fiber, source of vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Yu (raw) (130 g) has 153 calories. That works out to 118 calories per 100 g. It contains 36.3 g of carbs, 2 g of protein, 0.1 g of fat and 2.3 g of fiber. Its 45.1 mg of Vitamin C covers 50% of the Daily Value. Its glycemic index is 46 (medium), so it raises blood sugar at a moderate pace.
Yu (raw) Nutrition Facts
Selected: 1 piece (medium) · 130 g
153
KCAL / 130G
Carbs
36.3g
· 13% DV
Protein
2g
· 4% DV
Fat
0.1g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 5% · Fat 1%
Yu (raw) nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Trans fat | 0 g | |
| Sodium | 12 mg | 1% |
| Total carbohydrate | 36.3 g | 13% |
| Fiber | 2.3 g | 8% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Yu (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 153 kcal |
| 1 slice (thin) | 15 g | 18 kcal |
| 1 slice (thick) | 30 g | 35 kcal |
| ½ cup (chopped) | 70 g | 83 kcal |
| 1 piece (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 cup (chopped) | 140 g | 165 kcal |
| 1 piece (large) | 200 g | 236 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Yu (raw)
Can you eat Yu (Chinese yam) raw?
Yes, Yu is eaten raw in some Asian dishes, including Japanese tororo, where it is grated. Its skin and juice can irritate sensitive skin, so wash it well and consider wearing gloves while peeling.
What does Yu taste like?
Yu has a mild, fairly neutral flavor, so it readily takes on the taste of sauces and seasonings. Its texture is more distinctive: grated Yu becomes slippery and mucilaginous, while cooked pieces turn soft.
Why does Yu get slimy when grated?
Yu contains natural mucilage that gives it a slippery, stretchy texture when grated. This is normal rather than a sign of spoilage, and the texture is specifically prized in Japanese tororo dishes.
How do you prepare Yu for cooking?
Rinse and dry Yu, then peel it with a vegetable peeler; gloves can help because its juice may irritate sensitive skin. Cut it into pieces and add it to soups, stews, or steamed vegetable dishes.
Is Yu the same as cassava?
No, Yu, also called Chinese yam, is not cassava. They are different roots, and cassava must be properly processed and cooked before eating; do not use cassava preparation advice as a substitute for guidance on Yu.
How do you store Yu?
Keep an uncut Yu in a cool, dry, dark place with airflow. Refrigerate cut pieces in a covered container and use them soon, before they dry out or soften.
Can you freeze Yu?
Yes, peel and portion Yu before freezing it in an airtight container. Freezing can soften its texture after thawing, so frozen Yu is generally more suitable for cooked dishes than for raw grating.
Can you eat Yu’s skin?
It is better to peel Yu rather than eat its skin. The skin can be tough, and handling the root may irritate sensitive skin; rinse the peeled flesh before slicing or grating it.
How is Yu used in Japanese tororo?
For tororo, Yu is peeled and grated into a thick, slippery topping, often served over rice or soba noodles. Soy sauce or dashi may be added for seasoning.
Can Yu replace potatoes or sweet potatoes in a recipe?
Sometimes, but the result will differ. Potato or sweet potato can replace Yu in some cooked dishes, yet neither recreates Yu’s slippery grated texture in tororo-style recipes.
Yu (raw) Vitamins & Minerals
Vitamins
Vitamin C
45.11mg · 50% DV
B1
0.11mg · 9% DV
Folate
35.1µg · 9% DV
B6
0.11mg · 6% DV
Minerals
Manganese
0.5mg · 22% DV
Copper
0.13mg · 14% DV
Potassium ⭐
352mg · 10% DV
Magnesium
27mg · 6% DV
Sodium
12mg · 1% DV
Yu (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yu (raw)
To burn the 153 calories in 1 piece (medium) (130 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Yu (raw)?
Raw yu is the uncooked root of the cassava plant, native to South America and now a staple in many tropical regions. The root is starchy and must be peeled and thoroughly cooked before eating; follow reliable preparation instructions rather than tasting it raw.
Once cooked, it has a mild flavour and a soft, filling texture, making it easy to serve boiled, roasted, fried or mashed. In its regions of origin it is often served alongside stews, fish or meat, and cassava is also made into flour. Yu is mainly a source of carbohydrate, with some fibre and vitamin C. For a lighter plate, choose boiled or roasted yu over deep-fried pieces and pair it with vegetables and a protein-rich dish.
How Nutritious Is Yu (raw)?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Yu (raw) Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Yu (raw) Contain Allergens?
No known major allergens
Which Diets Is Yu (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Yu (raw) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.