Yam glycemic index
Yam has a glycemic index of 68, which is medium. A 150 g serving (about 1 cup cooked) has a glycemic load of 24 (high).
Also known as: true yam, white yam
- Serving150 g
- Available carbs35 g
- Fiber5.9 g
- Sugars0.7 g
- Protein2.2 g
- Calories174 kcal
Serving: about 1 cup cooked.
What to know
True yams average a medium GI, but values range from 25 to 97 depending on the variety and cooking method. Boiled yam generally tests lower than roasted or pounded yam.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 12 g | 8 | Low |
| 100 g | 24 g | 16 | Medium |
| 150 g · about 1 cup cooked | 35 g | 24 | High |
| 300 g · double serving | 71 g | 48 | High |
What the studies found
The value of 68 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 24 studies. Results range from 25 to 97. That spread is normal: GI changes with variety, ripeness, cooking and processing, and between labs.
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 25 · New Zealand 2000
- 35 · New Zealand 2000
- 50 · Cameroon 2002
- 51 · China 2005
- 51 · Canada 1981
- 53 · Nigeria 2008
- 54 · China 2005
- 62 · Canada 2003
- 65 · Ghana 1999
- 66 · Ghana 1997
- 68 · Jamaica 2008
- 73 · Jamaica 2005
- 73 · Jamaica 2005
- 74 · Jamaica 2005
- 74 · Jamaica 2008
- 74 · Nigeria 1989
- 74 · Nigeria 1989
- 75 · Jamaica 2005
- 75 · Jamaica 2008
- 77 · Jamaica 2005
- 79 · Jamaica 2005
- 80 · Jamaica 2005
- 82 · Jamaica 2005
- 97 · Jamaica 2008
Yam compared with other vegetables & tubers
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Frequently asked questions
Is yam low glycemic?
No. With a GI of 68, yam is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of yam?
A 150 g serving (about 1 cup cooked) has a glycemic load of 24, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat yam?
With a GI of 68 and a high glycemic load per serving, yam is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in yam?
A 150 g serving has about 41 g of total carbohydrate, including 5.9 g of fiber, leaving 35.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 27.5 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 116 kcal | 174 kcal |
| Carbohydrates | 27 g | 41 g |
| Available carbs | 24 g | 35 g |
| Fiber | 3.9 g | 5.9 g |
| Sugars | 0.5 g | 0.7 g |
| Protein | 1.5 g | 2.2 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central, Yam, cooked, boiled, drained, or baked, without salt (SR Legacy, FDC 170072). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.