Vegetables / Root Vegetables
Yam, nami, dried
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 351kcal / 2530kcal (13%) |
Macronutrients
Protein | 6.6 g/ 71g (9%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbs | 80.3 g/ 348g (23%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.03 mg/ 1mg (2%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 136 mg/ 750mg (18%) source |
Phosphorus | 56 mg/ 700mg (8%) |
Iron | 12.4 mg/ 12mg (103%) high |
Sodium | 26 mg/ 1500mg (1%) very low |
What is this food?
Yam (nami) that’s dried. It’s a starchy root vegetable, usually eaten as a snack or side after rehydrating or cooking.
Why it matters to health
Yam provides carbohydrates for energy, and it also has dietary fiber (about 11.9 g per 100 g) which helps support healthy digestion and keeps you fuller for longer. It has very little fat and low sodium (about 26 mg), so it can fit well into meals. Since it’s dried and starchy, it can be easy to overeat—pair it with protein and vegetables so your plate stays balanced.
Healthier tips
- Use a portion that fits your day: treat dried yam as a snack or side, not the whole meal.
- Pair it with lean protein (fish, chicken, eggs, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) to balance the meal.
- If it’s sweetened or heavily seasoned, choose less sugar/salt versions; aim for flavorful but not salty.
- For snacks, keep it to one small serving between meals (1–2 snacks/day is enough).
Common Filipino dishes
Ginataang bilo-bilo, Nilagang kamote at yam, Pinakbet with yam, Sweet potato/yam snacks (dried or candied), Yam in coconut milk (minatamis na 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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