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Yam nutrition, glycemic index, calories, net carbs & more

Yam, raw
*all the values are displayed for the amount of 100 grams

Yam Glycemic index (GI)

51
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 27, 2021
Education: Nutrition & Microbiology at YSU

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 [1].

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 [1].

Another study shows that the glycemic index of white Caribbean yam (Dioscorea alata) is equal to 62 [2].

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 [3].

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.

References

  1. https://care.diabetesjournals.org/content/diacare/suppl/2008/09/18/dc08-1239.DC1/TableA2_1.pdf
  2. Glycaemic index of selected staples commonly eaten
  3. https://www.mdpi.com/2072-6643/7/10/5411
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 27, 2021

Important nutritional characteristics for Yam

Yam
Glycemic index ⓘ Source:
https://academic.oup.com/ajcn/article/114/5/1625/6320814
Check out our Glycemic index chart page for the full list.
51 (low)
Insulin index ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2957607/
64
Calories
118
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
23.78 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup, cubes (150 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-15.1 (alkaline)
92% Potassium
80% Vitamin C
79% Fiber
72% Carbs
71% Net carbs
Explanation: The given food contains more Potassium than 92% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Fiber, Carbs, and Net carbs.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 21% 15% 24% 72% 2% 7% 60% 52% 4% 9%
Calcium: 17 mg of 1,000 mg 2%
Iron: 0.54 mg of 8 mg 7%
Magnesium: 21 mg of 420 mg 5%
Phosphorus: 55 mg of 700 mg 8%
Potassium: 816 mg of 3,400 mg 24%
Sodium: 9 mg of 2,300 mg 0%
Zinc: 0.24 mg of 11 mg 2%
Copper: 0.178 mg of 1 mg 20%
Manganese: 0.397 mg of 2 mg 17%
Selenium: 0.7 µg of 55 µg 1%
Choline: 16.5 mg of 550 mg 3%

Mineral chart - relative view

Potassium
816 mg
TOP 8%
Copper
0.178 mg
TOP 34%
Manganese
0.397 mg
TOP 41%
Magnesium
21 mg
TOP 57%
Calcium
17 mg
TOP 59%
Iron
0.54 mg
TOP 76%
Phosphorus
55 mg
TOP 76%
Choline
16.5 mg
TOP 78%
Zinc
0.24 mg
TOP 82%
Selenium
0.7 µg
TOP 86%
Sodium
9 mg
TOP 86%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Vitamin A: 138 IU of 5,000 IU 3%
Vitamin E : 0.35 mg of 15 mg 2%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 17.1 mg of 90 mg 19%
Vitamin B1: 0.112 mg of 1 mg 9%
Vitamin B2: 0.032 mg of 1 mg 2%
Vitamin B3: 0.552 mg of 16 mg 3%
Vitamin B5: 0.314 mg of 5 mg 6%
Vitamin B6: 0.293 mg of 1 mg 23%
Folate: 23 µg of 400 µg 6%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 2.3 µg of 120 µg 2%

Vitamin chart - relative view

Vitamin C
17.1 mg
TOP 20%
Vitamin A
138 IU
TOP 39%
Vitamin B6
0.293 mg
TOP 41%
Vitamin B1
0.112 mg
TOP 45%
Folate
23 µg
TOP 46%
Vitamin K
2.3 µg
TOP 64%
Vitamin E
0.35 mg
TOP 64%
Vitamin B5
0.314 mg
TOP 72%
Vitamin B3
0.552 mg
TOP 77%
Vitamin B2
0.032 mg
TOP 86%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Macronutrients chart

2% 28% 70%
Protein:
Daily Value: 3%
1.53 g of 50 g
3%
Fats:
Daily Value: 0%
0.17 g of 65 g
0%
Carbs:
Daily Value: 9%
27.88 g of 300 g
9%
Water:
Daily Value: 3%
69.6 g of 2,000 g
3%
Other:
0.82 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 13% 16% 12% 11% 9% 6% 13% 11% 15%
Tryptophan: 12 mg of 280 mg 4%
Threonine: 54 mg of 1,050 mg 5%
Isoleucine: 52 mg of 1,400 mg 4%
Leucine: 96 mg of 2,730 mg 4%
Lysine: 59 mg of 2,100 mg 3%
Methionine: 21 mg of 1,050 mg 2%
Phenylalanine: 71 mg of 1,750 mg 4%
Valine: 62 mg of 1,820 mg 3%
Histidine: 34 mg of 700 mg 5%

Fat type information

0.037% 0.006% 0.076%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g

Fiber content ratio for Yam

0.5% 4.1% 23.28%
Sugar: 0.5 g
Fiber: 4.1 g
Other: 23.28 g

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 Chocolate
Protein 4% 81% 1.53g 1.8 times less than Broccoli Broccoli
Fats 0% 89% 0.17g 195.9 times less than Cheese Cheese
Carbs 9% 28% 27.88g Equal to Rice Rice
Calories 6% 69% 118kcal 2.5 times more than Orange Orange
Sugar N/A 71% 0.5g 17.9 times less than Coca-Cola Coca-Cola
Fiber 16% 21% 4.1g 1.7 times more than Orange Orange
Calcium 2% 59% 17mg 7.4 times less than Milk Milk
Iron 7% 76% 0.54mg 4.8 times less than Beef Beef
Magnesium 5% 57% 21mg 6.7 times less than Almond Almond
Phosphorus 8% 76% 55mg 3.3 times less than Chicken meat Chicken meat
Potassium 24% 8% 816mg 5.6 times more than Cucumber Cucumber
Sodium 0% 86% 9mg 54.4 times less than White Bread White Bread
Zinc 2% 82% 0.24mg 26.3 times less than Beef Beef
Copper 20% 34% 0.18mg 1.3 times more than Shiitake Shiitake
Vitamin A 3% 39% 138IU 121.1 times less than Carrot Carrot
Vitamin E 2% 64% 0.35mg 4.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 19% 20% 17.1mg 3.1 times less than Lemon Lemon
Vitamin B1 9% 45% 0.11mg 2.4 times less than Pea Pea
Vitamin B2 2% 86% 0.03mg 4.1 times less than Avocado Avocado
Vitamin B3 3% 77% 0.55mg 17.3 times less than Turkey meat Turkey meat
Vitamin B5 6% 72% 0.31mg 3.6 times less than Sunflower seed Sunflower seed
Vitamin B6 23% 41% 0.29mg 2.5 times more than Oat Oat
Folate 6% 46% 23µg 2.7 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 64% 2.3µg 44.2 times less than Broccoli Broccoli
Tryptophan 0% 95% 0.01mg 25.4 times less than Chicken meat Chicken meat
Threonine 0% 93% 0.05mg 13.3 times less than Beef Beef
Isoleucine 0% 94% 0.05mg 17.6 times less than Salmon Salmon
Leucine 0% 93% 0.1mg 25.3 times less than Tuna Tuna
Lysine 0% 94% 0.06mg 7.7 times less than Tofu Tofu
Methionine 0% 93% 0.02mg 4.6 times less than Quinoa Quinoa
Phenylalanine 0% 92% 0.07mg 9.4 times less than Egg Egg
Valine 0% 94% 0.06mg 32.7 times less than Soybean Soybean
Histidine 0% 93% 0.03mg 22 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 88% 0.04g 159.3 times less than Beef Beef
Monounsaturated Fat N/A 94% 0.01g 1633.2 times less than Avocado Avocado
Polyunsaturated fat N/A 87% 0.08g 620.7 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 118
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 9mg
9%
Total Carbohydrate 28g
16%
Dietary Fiber 4g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 17mg 2%

Iron 1mg 13%

Potassium 816mg 24%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Yam nutrition infographic

Yam nutrition infographic
Infographic link

References

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.