Garnet Yam
Resources > Food > Vegetables > Sweet Potatoes > Garnet Yam

Are you a Smart Kitchen™ Chef?

Try it FREE or take a TOUR to explore Smart Kitchen!
+ -


The Garnet Yam, is actually not a Yam but a Sweet Potato that has been misnamed along with most of the other domestic Sweet Potatoes as a "yam." Smart Kitchen the Garnet Yam/Sweet Potato in its rightful category as a Sweet Potato. The origin of the mis-naming is covered in our resource on Sweet Potatoes.


Garnet Yams are available year round.


When purchasing Garnet Yams look for Garnet Yams in the regular room temperature produce section. Pass by refrigerated Garnet Yams. The cold negatively impacts their flavor.

When selecting room temperature Garnet Yams look for ones that don’t have cracks bruises or soft spots and that are firm.


Garnet Yams do best stored in a well-ventilated, cool but not refrigerated, dark place. They should be stored loose (in a bin or bowl) away from any heat sources like the oven. If they must be bagged, avoid plastic bags, and poke a few air holes in the bag for circulation. Stored properly they can last up to 2-4 weeks.

Culinary Uses

Garnet Yams taste terrific, and can be BoiledStir Fried, SteamedPuréedBakedMashedStuffedDeep Fried and Pan Fried. Basically, they are easy to work with and prepare and can be used in a multitude of dishes, including many that call for regular potatoes. Just keep in mind that the Garnet Yam will impart a little extra sweetness.

Boiling Garnet Yams has been shown to be a very healthy way to cook them, preserving the bio-availability of the beta-carotene, especially in children.  Boiling Garnet Yams also lowers the Glycemic Index (the amount of blood sugar in the blood stream) as compared to Roasting or Baking them.  The only drawback of boiling is that some of the water-soluble vitamins may leech off into the boiling water.

Portion Size

Allow 2-3 oz of Garnet Yam per person.


BasilBay LeafCilantroParsleyCinnamonClovesCorianderCumin, Curry Powder, Dill, Nutmeg, PaprikaPepperSaltRosemarySageSugarBrown SugarTarragonVanilla, Apples, Bananas, Bell Peppers, Chile PeppersChives, Coconut, CranberriesGarlicGingerKaleLeeksLemonsLimes, Mushrooms, Onions, Oranges, Pears, Persimmons, PineapplePotatoes, Pumpkin, Tomatoes, Beans, Chestnuts,  HazelnutsPeanutsPecansWalnutsButterCreamCrème FraicheYogurtChickenDuck, Pork, Ham, BaconProsciutto, Bourbon, Brandy, Whiskey, Sweet Wines, MolassesHoneyOilsOlive OilPeanut OilSesame OilVinegarsBalsamic VinegarCider VinegarRice Wine VinegarWorcestershire SauceStocksChicken Stock

Nutritional Value USDA
Amount Per 100g
Calories 86
%Daily Value*
Total Fat 0g
Saturated Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 55mg
Potassium 337mg
Total Carbohydrate 20g
Dietary Fiber 3g
Sugars 4g
Protein 1g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Garnet Sweet Potatoes offer a source of protein, carbohydrates, vitamin A, vitamin C, thiamine, niacin, riboflavin and potassium. A 1/2 cup of cooked Garnet yams contain about 103 calories, 1 gram of fat and 3 grams of dietary fiber.

Gluten Free


Low Fat


Low Calorie