Yam

Yams, when soft and fully cooked, may be introduced as soon as baby is ready for solids, which is usually around 6 months of age. Note: This page is about the true yam. See our sweet potato page for information about the smaller, sweeter tuber.

Need ideas for the best first foods for babies? See our guides

Our Nutrient Cheat Sheet is a quick reference to all the nutrients babies need.

If cooked to a soft consistency, yams should not be a choking hazard for babies. To minimize the risk, make sure the yam is fully cooked and soft before serving. As always, make sure you create a safe eating environment and stay within an arm’s reach of baby at mealtime. For more information on choking, visit our section on gagging and choking and familiarize yourself with the list of common choking hazards.

No. Yams are not a common allergen, although yam allergies have been reported.^{[1] [2] [3]} In theory, an individual can be allergic to any food. Oral Allergy Syndrome (also called pollen food allergy syndrome) to yam is rare, but has been reported.^[1] Oral Allergy Syndrome typically results in short-lived itching in the mouth and is unlikely to result in a dangerous reaction. Cooking yam can minimize the reaction.^{[4] [5]}

As you would when introducing any new food, start by offering a small quantity for the first few servings. If there is no adverse reaction, gradually increase the quantity over future meals.

Yes. Yams are dense in carbohydrates and offer good amounts of fiber. They are an excellent source of potassium, a good source of B-vitamins, including B6, and also offer some vitamin C. Yams also contain many compounds that benefit the body in a wide range of ways, such as providing antioxidants (especially purple yams) and supporting the immune system.^[3] As with cassava, wheat, and other staple foods worldwide that are made into flours, yam flour may be fortified with added nutrients, such as protein, vitamins A and C, calcium, iron, or zinc -  which are essential for a growing baby. If you’re interested in fortified yam flour, just check the nutrition label to see if your yam flour has had these nutrients added.^{[6] [7]}

When serving yams to baby, keep in mind:

• Yams, like some other food crops, can contain trace amounts of heavy metals (such as lead and arsenic) from the soil as a result of industrial pollution and contamination leaching into the ground over many years, including some mining locations in Africa.^{[8] [9]} Even organically grown produce may contain heavy metals.^[10] As long as you offer baby a wide variety of foods without relying too heavily on foods that tend to be high in heavy metals, like rice, yam, and sweet potato, you need not worry.^[11]

• Always serve yam that has been fully cooked. In addition to being a choking hazard, raw yam sometimes contains cyanogens as well as a group of plant compounds sometimes called “anti-nutrients”. Many of these plant compounds break down during the washing, soaking, and boiling or roasting of yams and are generally harmless in healthy people when consumed as part of a balanced diet.^[3] Certain antinutrients may even offer health benefits, such as antioxidant and anti-cancer properties.^[3] Avoid wild bitter yam, which can be toxic.^[12]

★Tip: Yams love the dark! Storing yams in a cool, dark, and well-aerated area will allow them to maintain their nutritional value for about 2 weeks. Avoid storing them in the fridge or in a container or wrapping yams, as that can encourage spoiling.