Yam (Boiled)
A true yam, not a sweet potato. Lower on the glycemic index than white potato, but the portion carbohydrate load is still substantial.
FatTonic Facts
Yam (Boiled) · per serving 1 cup cubed (136g)
Good · supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 17 | −37.4 |
| Sugar (g) | 1 | −0.8 |
| Processing | whole | 0.0 |
| Fiber (g) | 5 | +8.0 |
| Protein (g) | 2 | +1.4 |
| Glycemic index | 54 | |
| Carbs (g) | 37 | |
| Fat (g) | 0 |
Score model v1
Nutrients: USDA FoodData Central, record 170072 (Yam, cooked, boiled, drained, or baked, without salt), public domain, checked 2 Oct 2026.
Glycemic index: per-food source not yet recorded.
Per 100 g (USDA record; serving 136 g): carbs 27.5, sugar 0.5, fiber 3.9, protein 1.5, fat 0.1 g.
What this means for fat-burning
Why this score: glycemic load 17 set it, −37.4 points. Source: USDA FoodData Central, FDC 170072.
The fiber slows digestion and blunts the insulin response.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Yam (Boiled) scores 71, rated Good. It scores higher than 46% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does yam (boiled) spike insulin?
Glycemic load 17 for 1 cup cubed (136g); FatTonic Score 71/100 — it supports fat-burning.
Is yam (boiled) good for fat loss?
Good (71/100): yam (boiled) supports fat-burning.