Vegetables / Root Vegetables
Yam, nami, brined
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 66kcal / 2530kcal (2%) |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 15 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0 mg/ 1mg (0%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0 mg NE/ 16mg NE (0%) |
Vit C | 2 mg/ 70mg (2%) |
Minerals
Calcium | 15 mg/ 750mg (2%) |
Phosphorus | 8 mg/ 700mg (1%) |
Iron | 1.2 mg/ 12mg (10%) |
Sodium | 136 mg/ 1500mg (9%) |
What is this food?
Yam (nami), brined—yam that’s been soaked or preserved in a salty brine. It’s usually eaten as a side or mixed into viands, and it has a soft, savory-salty taste.
Why it matters to health
Yam provides carbohydrates for energy and dietary fiber (about 2.2 g per 100 g), which can help you feel full and support healthy digestion. It also has very low fat and no cholesterol. However, because it’s brined, it tends to be higher in sodium (about 136 mg per 100 g), so it’s best to watch portions—especially if you already get sodium from other foods like bagoong, fish sauce, or instant noodles.
Healthier tips
- For a balanced day (3 meals + 1–2 snacks), pair brined yam with lean protein (fish, chicken, tofu) and non-starchy vegetables (like kangkong, pechay, or okra). Keep the yam as a side portion rather than the main bulk of your plate. If you can, rinse briefly after draining to reduce extra salt, then season lightly with herbs or calamansi instead of more salty sauces. Aim to spread salty foods across meals, not all at once.
Common Filipino dishes
Ginataang gabi, Ube or kamote with coconut milk, Pinakbet with vegetables, Nilagang gulay with yam, Sinigang with root crops
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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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