Is yam keto?
yam is not keto: it has ~15 g of net carbs per 1/2 cup cubes, cooked, against the keto diet's 5 g-per-serving limit.
Net carbs = total − fiber
15 g
per 1/2 cup cubes, cooked
These are the carbs that count on keto: total carbs minus fiber.
Yams are a starchy tuber with over 15 g of net carbs per cooked half-cup serving, making them unsuitable for ketosis.
Nutrition facts for yam
How many carbs are in yam?
yam has ~18 g of carbs and ~15 g of net carbs per 1/2 cup cubes, cooked (total carbs minus 2 g of fiber).
Why yam is not keto?
On keto the goal is to stay under ~5 g of net carbs per serving; yam has 15 g per 1/2 cup cubes, cooked (18 g total − 2 g of fiber).
How much yam can I eat on keto?
To stay under 5 g of net carbs, the limit is ~22 g of yam. A better keto alternative is turnip.
Best keto alternative
Related
In moderation
In moderation
Yes
Yes
No
No
See all: Keto vegetables
Reviewed by the Ketorai team · Last updated: August 19, 2026 · How we assign the verdict
For information only. This does not replace advice from a health professional.
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