Yam has a low glycemic index of 54 (typical range 48 to 60). A serving of 1 cup, cubes (150 g) has a glycemic load of 19, which is medium. Per 100 g it provides 118 calories, 1.5 g protein, 27.9 g carbohydrate (4.1 g fiber, 0.5 g sugars) and 0.2 g fat.
Serving used for glycemic load: 1 cup, cubes (150 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 118 kcal | 177 kcal |
| Protein | 1.5 g | 2.3 g |
| Carbohydrate | 27.9 g | 41.8 g |
| Fiber | 4.1 g | 6.1 g |
| Sugars | 0.5 g | 0.8 g |
| Fat | 0.2 g | 0.3 g |
| Saturated fat | 0 g | 0.1 g |
| Sodium | 9 mg | 14 mg |
| Potassium | 816 mg | 1224 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Parsnip | 97 | 17 |
| Taro | 55 | 13 |
| Sweet Potato | 63 | 12 |
| Corn | 52 | 10 |
| Baked Potato | 78 | 10 |
Yam has a glycemic index of 54, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup, cubes (150 g) serving is 19, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of yam has a glycemic load of 19 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Yam has 118 calories per 100 g, and about 177 calories in a 1 cup, cubes (150 g) serving.
Yam is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Yam, raw” (FDC 170071). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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