Vegetables / Root Vegetables
Yam bean
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 87% |
| Calories | 45kcal / 2530kcal (1%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 9.8 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 14 mg/ 750mg (1%) |
Phosphorus | 18 mg/ 700mg (2%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Yam bean (also called singkamas/“yam bean” depending on the local name) is a starchy root vegetable. For about 100 g, it has around 45 kcal and a good amount of fiber.
Why it matters to health
Yam bean is helpful for everyday health because it provides dietary fiber (about 5.6 g per 100 g), which supports easier digestion and helps you feel full longer—useful when you’re doing 3 meals plus 1–2 snacks a day. It also has low fat (about 0.2 g) and very low sodium (about 4 mg), which makes it a good veggie choice for regular meals. Carbohydrates (about 9.8 g) and sugar (about 2.1 g) are present, so it’s best to pair it with protein and other non-starchy vegetables for balanced meals.
Healthier tips
- Use yam bean as your vegetable side or add it to soups/ginisang dishes.
- For a balanced plate, pair it with fish, chicken, tofu, or eggs and add non-starchy veggies (like pechay, kangkong, okra).
- Watch portion if you’re also eating other starchy foods in the same meal (rice, potatoes, noodles). Aim for a serving that fits your hunger—then add protein and fiber-rich veggies.
- If you’re having it as a snack, keep it with a protein (e.g., a small serving with boiled egg or tofu) to stay satisfied.
Common Filipino dishes
Ginataang singkamas, Pinakbet with yam bean, Ginisang yam bean, Sinigang with yam bean, Pancit with mixed vegetables
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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