Yam (Peeled, Raw)
Vegetables · Vegetables
Peeled yam has a low-FODMAP reference of 75 g, approximately one-third of a cup, in the Monash raw entry. The larger portions are 275 g, about one cup, rated moderate, and 350 g, about one and a half cups, rated high. These are measurement references before cooking.
Serving sizes for yam (peeled, raw)
Peeled raw yam: 75 g green, 275 g amber and 350 g red in fructans. No cooked-to-raw weight conversion was established.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/3 cup | 75 g | Fructans 0.06 g | |
| 1 cup | 275 g | Fructans 0.24 g | |
| 1 1/2 cups | 350 g | Fructans 0.3 g |
Breakdown for 0.33 cups
Is yam (peeled, raw) low FODMAP?
Fructans change from green at the smaller portion to amber and then red as the listed weight increases. Fructose, lactose, mannitol, sorbitol and GOS remain green in all three panels. The result belongs to peeled yam; a different root sold under a similar name should not automatically inherit it.
Yam (Peeled, Raw) and IBS: what to know
For an IBS food diary, record yam before adding sauce or combining it with other roots. If you weigh a finished mash, its weight includes liquids and other ingredients, so it will not directly reproduce the raw yam reference. Keep the amount of yam allocated to your portion identifiable.
Gut-friendly ways to eat yam (peeled, raw)
Peel and weigh the yam, then cook it using an appropriate recipe. For a shared pan, divide the original ingredient amount between the servings. Check the separate frozen cut yam guide when using that product. Taro is another distinct root with its own portion pattern and preparation requirements.
Frequently asked questions
Does the raw entry mean I should eat uncooked yam?
No. Here, raw identifies the ingredient's measurement state. Weigh the peeled root before preparing and cooking it.
Is a cup of yam low FODMAP?
The inspected one-cup reference is 275 g and moderate in fructans. A cup estimate also depends on the size and packing of the pieces.
Can I use these figures for frozen yam?
Use the matching frozen entry instead. The checked frozen product has a different larger-portion pattern, including fructose as well as fructans.
Check a whole plate in seconds.
Not sure about a whole meal? Scan it with the Gut Friendly app.
Get the appRelated foods
Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Yam, peeled, raw” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.