Vegetables / Root Vegetables
Yacon tuber, raw
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 87% |
| Calories | 35kcal / 2530kcal (1%) low |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 8.1 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.15 mg/ 1mg (11%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 6 mg/ 750mg (0.8%) |
Phosphorus | 16 mg/ 700mg (2%) |
Iron | 0.1 mg/ 12mg (0.83%) |
Potassium | 105 mg/ 2000mg (5%) |
Sodium | 27 mg/ 1500mg (1%) very low |
Zinc | 0.2 mg/ 7mg (3%) |
What is this food?
Yacon (raw tuber). It’s a sweet, crunchy root vegetable often eaten as a snack or added to meals for a light, refreshing taste.
Why it matters to health
Yacon is low in calories (about 35 kcal per 100 g) and has some dietary fiber (0.7 g), which can help you feel full and support healthy digestion. It also has small amounts of sugar (1.6 g) and very low fat (0.1 g) with no cholesterol, making it a good option for everyday snacking. Sodium is also low (27 mg), which is helpful if you’re watching salt intake. Since it’s a starchy root, pairing it with meals that include protein and healthy fats can make your overall plate more balanced.
Healthier tips
- Use it as a snack or side: start with about 1 small handful (around 100 g) and adjust based on your hunger.
- Pair with protein for better balance—e.g., eat yacon with plain yogurt, boiled eggs, or a small serving of nuts.
- If you’re adding it to meals, keep the portion of rice or bread moderate so your total carbs for the day stay comfortable.
- Enjoy it raw or lightly prepared; wash well and cut into bite-size pieces for easier portion control.
Common Filipino dishes
Yacon with yogurt, yacon salad, ginataang gulay with yacon (small add-on), yacon as a side with grilled fish, yacon and fruit snack plate
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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