Are yams keto friendly?
| Yams | |
|---|---|
 | |
| Keto rating |   |
| Purchase online | Amazon |
Serving size 2/3 cup (166g) Calories 118 % Daily Value* Total Carbohydrate 28g 21% Dietary Fiber 4g 13% Total sugars 0g 0% Cholesterol 0mg 0% Total Fat 0g 0% Sodium 9mg 1% Protein 2g 3% Calcium 17mg 1% Iron 1mg 3% Potassium 816mg 17% Vitamin C 17mg 19% * 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. | |
No, yams are not keto-friendly.
Yams contain 28 grams of total carbs, with about 4 grams coming from fiber and 0 grams from sugar. The net carbs totals to 24 grams. This makes yams extremely ill-suited to people following a keto diet.
Alternatives
Consider the following keto-friendly alternatives:
Avocados
Avocados are a keto alternative. They have 17 grams of carbohydrates. About 13 grams is fiber and 1 gram is sugar. The net carbs totals to 4 grams, 20 grams lower than yams.
Spinach
Spinach is a keto-friendly alternative. It contains 3 grams of total carbs. About 2 grams is fiber and 0 grams is from sugar. This sums to 1 gram of net carbs, 22 grams fewer than yams.