The Carb Count for Yams

Carbohydrates are a necessary part of your diet. They provide energy and restore depleted glycogen in the muscles and liver. Yams are a rich source of carbohydrates while also offering a surplus of additional nutrients, vitamins and minerals. Yams can be eaten raw or baked, grilled, mashed, sauteed or microwaved.

Total Carbohydrates

One cooked yams contains 23 g of carbohydrates, according to the Carbs Information website. About 50 to 100 g of carbohydrate are needed each day to prevent ketosis, an unhealthy amount of ketones in the bloodstream caused by a low-carbohydrate diet, according to the National Strength and Conditioning Association. Your exact daily needs may be higher, depending on your age, sex, weight and activity level.

Fiber

Fiber is a specific type of carbohydrate that cannot be digested by the body, explains the Carbs Information website. Fiber is believed to assist with colon and digestive health and reduces the risk of heart disease and diabetes. One cooked yam contains 3 g of fiber. Adult males and females should consume 38 and 25 g of fiber each day, respectively, according to the Mayo Clinic.

Sugar

Sugar is also a specific type of carbohydrate that supplies the body with a quick source of energy, explains Kids Health. Sugar is best consumed in moderation, as it has been linked to an increased risk of diabetes and obesity. Foods that have a low glycemic index, as do yams, are best as they prevent sharp spikes in blood sugar levels. Cooked yams have less than 1 g of sugar.

Calories from Carbohydrate

Carbohydrates contains 4 calories per gram. Therefore, one cooked yam contains about 92 calories from carbohydrates. Between 45 and 65 percent of your total caloric intake should come from carbohydrates, notes the Mayo Clinic. Individuals with more active lifestyles need more carbohydrates in their diet to provide energy and help restore glycogen.