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Is Yam Keto Friendly?

Not Keto Friendly

"Introduction: Yam and the Keto Diet"

Yams are a popular food in Malaysia, known for their versatility in various dishes. However, when it comes to the keto diet, it’s important to consider their nutritional profile.

  • High in Carbohydrates: Yams contain 20g of carbohydrates per 100g. This is significantly high, especially considering the keto diet typically limits daily carb intake to around 20-50g.
  • Low in Fat: Yams have a very low fat content, with only 0.08g per 100g. The keto diet emphasizes high-fat foods, and yams do not meet this criterion.
  • Moderate in Fiber: While yams do contain dietary fiber, the amount is not enough to significantly offset the high carbohydrate content.
  • Low in Protein: With only 1.73g of protein per 100g, yams are not a good source of protein, another macronutrient that is emphasized in the keto diet.

In conclusion, while yams are nutritious and beneficial in a balanced diet, they are not suitable for a keto diet due to their high carbohydrate and low fat content.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories82
  • % Daily Value *
  • Total Fat 0.08g 1%
    • Saturated Fat 0.02g 1%
  • Cholesterol 0mg 0%
  • Sodium 12mg 1%
  • Potassium 495mg 15%
  • Total Carbohydrate 20g 7%
    • Protein 1.73g 4%

      * The % Daily Value 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.

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