Vegetables / Root Vegetables
Yam, nami
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 86% |
| Calories | 105kcal / 2530kcal (4%) |
Macronutrients
Protein | 2.3 g/ 71g (3%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 23.3 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 24 mg/ 70mg (34%) high |
Minerals
Calcium | 35 mg/ 750mg (4%) |
Phosphorus | 22 mg/ 700mg (3%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
What is this food?
Yam (nami), a starchy root vegetable. It’s commonly boiled or cooked until soft, then served as a side dish or part of a meal.
Why it matters to health
Yam provides carbohydrates for energy, plus dietary fiber (3.6 g per 100 g) that can help keep you full and support healthy digestion. It also has low fat (0.3 g) and very low sodium (8 mg), which makes it a good option for everyday meals. The carbs are helpful for active days, but if you’re pairing it with other starchy foods (like rice or noodles), it’s best to balance portions so your plate stays well-rounded.
Healthier tips
- Use yam as a side (about 1/2 to 1 cup cooked) and pair with lean protein (fish, chicken, tofu) and non-starchy veggies (e.g., pechay, kangkong, carrots).
- Choose boiled, steamed, or lightly sautéed methods instead of deep-frying.
- Watch the “extras” (butter, cream, or sugary toppings) since they can add calories quickly.
- For your daily pattern: include yam in one of your 3 full meals, and keep snacks to fruit or yogurt/nuts so your energy stays steady.
Common Filipino dishes
Ginataang gabi, Nilagang gabi, Inihaw na yam, Ube/yam-based kakanin, Yam chips (baked/less oil)
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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