Vegetables / Root Vegetables
Yam bean, pod
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 90% |
| Calories | 52kcal / 2530kcal (2%) |
Macronutrients
Protein | 2.6 g/ 71g (3%) | ||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||
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Total Carbs | 9.6 g/ 348g (2%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 0.8 mg NE/ 16mg NE (5%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 125 mg/ 750mg (16%) source |
Phosphorus | 40 mg/ 700mg (5%) |
Iron | 1.3 mg/ 12mg (10%) |
Sodium | 12 mg/ 1500mg (0.8%) very low |
What is this food?
Yam bean, pod (also called singkamas pod/beans depending on local name) is a vegetable part of the yam bean plant. It’s usually eaten as a cooked vegetable—often sautéed, boiled, or added to viands.
Why it matters to health
Yam bean, pod is a good source of dietary fiber (about 3.2g per 100g), which helps you feel full and supports regular digestion. It also provides carbohydrates (about 9.6g) and sugar (about 5.7g), so it fits well as a vegetable side when you balance it with your rice and protein. With very low fat (about 0.3g) and low sodium (about 12mg), it’s a practical choice for everyday meals.
Healthier tips
- Pair it with a lean protein (fish, chicken, tofu, or eggs) and keep rice to a reasonable serving for your 3 full meals.
- For snacks, use it as part of a meal plate (not as a snack replacement) since it’s still a starchy vegetable—balance with protein and other non-starchy veggies.
- When cooking, go easy on salty sauces (soy sauce, patis) and choose herbs, garlic, and vinegar for flavor.
- Try adding it to mixed vegetable dishes to increase fiber and variety.
Common Filipino dishes
Ginataang yam bean, Yam bean with shrimp, Pinakbet with yam bean, Sautéed yam bean pod, Mixed vegetable stew
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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