Vegetables / Root Vegetables
Yam, Luzon
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 77% |
| Calories | 99kcal / 2530kcal (3%) |
Macronutrients
Protein | 2.5 g/ 71g (3%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 22.1 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 18 mg/ 70mg (25%) source |
Minerals
Calcium | 60 mg/ 750mg (8%) |
Phosphorus | 41 mg/ 700mg (5%) |
Iron | 0.7 mg/ 12mg (5%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Yam (Luzon), a starchy root vegetable. In a 100g serving, it has about 99 kcal, 22.1g carbohydrates, and 3.4g dietary fiber, with very low fat and low sodium.
Why it matters to health
Yam can be a good energy source for daily meals, especially when you need steady carbs for work and school. Its fiber supports easier digestion and helps you feel fuller, which can make it easier to balance your portions across 3 full meals plus 1–2 snacks a day. It’s also naturally low in fat and cholesterol, and has low sodium, which is helpful for heart health. Since it’s starchy, it’s best to pair it with lean protein and vegetables so your meal stays balanced.
Healthier tips
- For meals, use yam as your carb base (like a side or part of the plate), not the only food.
- Pair with protein (fish, chicken, tofu, eggs) and non-starchy veggies (e.g., kangkong, pechay, okra) to improve balance.
- Watch cooking style: choose boiled, steamed, or lightly sautéed instead of deep-fried versions.
- If you’re having yam as a snack, keep the portion smaller and add protein (e.g., yogurt or boiled egg) for better fullness.
Common Filipino dishes
Ginataang gabi, Pinakbet with gabi, Ginisang gabi, Nilagang gabi, Ube or kamote-style snacks (swap with yam)
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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