Yam nutrition, glycemic index, calories, net carbs & more
Yam Glycemic index (GI)
The sugar content of yam is shallow. It contains 0.5 g sugar per 100 g. It is also low in fats and high in carbs. Moreover, yam is a good source of fiber.
According to The International Tables of Glycemic Index, yam has a glycemic index equal to 51 .
The GI of peeled and boiled yam falls in the range of 25±4.
African white yam (Dyscoria species) has a glycemic index within 65±7 .
Another study shows that the glycemic index of white Caribbean yam (Dioscorea alata) is equal to 62 .
According to the study, yams is diabetes-friendly as it aids in reducing the cells' insulin resistance and, thus, reduce the risk of contracting diabetes .
In summary, yam is a low glycemic index food; it contains low sugar, high amounts of carbs, and fiber. Besides, yam is considered anti-inflammatory food, which can help to lower the risk of heart disease and diabetes.
By following the link, you can find our glycemic index table with sources.
Important nutritional characteristics for Yam
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin chart - relative view
Protein quality breakdown
Fat type information
Fiber content ratio for Yam
All nutrients for Yam per 100g
|Nutrient||DV%||In TOP % of foods||Value||Comparison|
|Net carbs||N/A||29%||23.78g||2.3 times less than Chocolate|
|Protein||4%||81%||1.53g||1.8 times less than Broccoli|
|Fats||0%||89%||0.17g||195.9 times less than Cheese|
|Carbs||9%||28%||27.88g||Equal to Rice|
|Calories||6%||69%||118kcal||2.5 times more than Orange|
|Sugar||N/A||71%||0.5g||17.9 times less than Coca-Cola|
|Fiber||16%||21%||4.1g||1.7 times more than Orange|
|Calcium||2%||59%||17mg||7.4 times less than Milk|
|Iron||7%||76%||0.54mg||4.8 times less than Beef|
|Magnesium||5%||57%||21mg||6.7 times less than Almond|
|Phosphorus||8%||76%||55mg||3.3 times less than Chicken meat|
|Potassium||24%||8%||816mg||5.6 times more than Cucumber|
|Sodium||0%||86%||9mg||54.4 times less than White Bread|
|Zinc||2%||82%||0.24mg||26.3 times less than Beef|
|Copper||20%||34%||0.18mg||1.3 times more than Shiitake|
|Vitamin A||3%||39%||138IU||121.1 times less than Carrot|
|Vitamin E||2%||64%||0.35mg||4.2 times less than Kiwifruit|
|Vitamin C||19%||20%||17.1mg||3.1 times less than Lemon|
|Vitamin B1||9%||45%||0.11mg||2.4 times less than Pea|
|Vitamin B2||2%||86%||0.03mg||4.1 times less than Avocado|
|Vitamin B3||3%||77%||0.55mg||17.3 times less than Turkey meat|
|Vitamin B5||6%||72%||0.31mg||3.6 times less than Sunflower seed|
|Vitamin B6||23%||41%||0.29mg||2.5 times more than Oat|
|Folate||6%||46%||23µg||2.7 times less than Brussels sprout|
|Vitamin K||2%||64%||2.3µg||44.2 times less than Broccoli|
|Tryptophan||0%||95%||0.01mg||25.4 times less than Chicken meat|
|Threonine||0%||93%||0.05mg||13.3 times less than Beef|
|Isoleucine||0%||94%||0.05mg||17.6 times less than Salmon|
|Leucine||0%||93%||0.1mg||25.3 times less than Tuna|
|Lysine||0%||94%||0.06mg||7.7 times less than Tofu|
|Methionine||0%||93%||0.02mg||4.6 times less than Quinoa|
|Phenylalanine||0%||92%||0.07mg||9.4 times less than Egg|
|Valine||0%||94%||0.06mg||32.7 times less than Soybean|
|Histidine||0%||93%||0.03mg||22 times less than Turkey meat|
|Saturated Fat||0%||88%||0.04g||159.3 times less than Beef|
|Monounsaturated Fat||N/A||94%||0.01g||1633.2 times less than Avocado|
|Polyunsaturated fat||N/A||87%||0.08g||620.7 times less than Walnut|
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NUTRITION FACTS LABEL
Serving Size ______________
Yam nutrition infographic
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.