Yam
Low GI
GL 18 per typical piece (120 g) · GL 15 per 100 g
- Moderate fiber content
- Moderate glycemic load
Yam has a glycemic index of 54 (Low). One typical piece (120 g) adds a glycemic load of 18.
Updated Dec 2, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 10 per 100 g Sweet potatoes have a lower glycemic load and higher fiber, which helps stabilize blood sugar better than white yam.
Sweet potatoes - GL 1 per 100 g Cauliflower is much lower in carbohydrates and glycemic load, making it a better option for insulin resistance.
Cauliflower - GL 6 per 100 g Butternut squash provides more vitamins and a lower glycemic load, making it healthier for blood sugar control.
Roasted butternut squash
Forms of Yam
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Yam is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 118 kcal |
| Carbohydrates | 27.9 g |
| Sugars (Total) | 0.5 g |
| Natural | 0.5 g |
| Added | 0 g |
| Fiber | 4.1 g |
| Soluble | 1.2 g |
| Insoluble | 2.9 g |
| Protein | 1.5 g |
| Fat | 0.2 g |
| Saturated | 0.04 g |
| Unsaturated | 0.06 g |
| Sodium | 9 mg |
Processing Level
Why this score?
- Moderate fiber content
- Low added sugars
- Moderate glycemic index
- Moderate glycemic load
- Low protein content
- Starchy carbohydrate source
Allergens
No EU-14 allergen listed
Recipes with Yam
Frequently Asked Questions
What is the glycemic index of Yam?
Yam has a glycemic index of 54 (Low). One typical piece (120 g) has a glycemic load of 18; per 100 g the glycemic load is 15.
Is Yam good for people with insulin resistance?
Yam has a low glycemic index (54), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Yam has the lowest glycemic load?
Among the forms of Yam in this database, Canned yams has the lowest glycemic load (13 per 100 g).
Check Yam in the Logi app, with your portion.
