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Yam

Q: How much oxalate is in yam?

A typical serving of yam (1/2 cup) has about 27 mg of dietary oxalate, or 40 mg per 100 g — high on a low-oxalate diet.

High oxalate

Root vegetables

Oxalate per serving · 1/2 cup: ~27 mg
Oxalate per 100 g: 40 mg

LowModerateHighVery high

A serving of yam (~27 mg) sits in the upper range.

A typical serving of yam (1/2 cup) carries about 27 mg of dietary oxalate, or 40 mg per 100 g — high on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).

Lower-oxalate swaps

Same role on the plate, a fraction of the oxalate.

Bohemian Horseradish~4 mg Ah-hu Jicama~6 mg Arrowroot~6 mg Amarillo Yacon~8 mg

Yam varieties

10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.

Aerial Yam Bitter Yam Greater Yam Indian Yam Lesser Yam Water Yam White Guinea Yam White Yam Yellow Guinea Yam Yellow Yam

Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.

Frequently asked

How much oxalate is in yam?›

A typical serving of yam (1/2 cup) has about 27 mg of dietary oxalate, or 40 mg per 100 g — high on a low-oxalate diet.

Is yam high in oxalate?›

Yes — yam is high in oxalate. On a strict low-oxalate plan (commonly 40–50 mg/day) it is best limited.

What are lower-oxalate alternatives to yam?›

Lower-oxalate options include bohemian horseradish (~4 mg), ah-hu jicama (~6 mg), arrowroot (~6 mg), amarillo yacon (~8 mg).

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Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.

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