Vegetables / Root Vegetables
Yam, purple
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 83% |
| Calories | 97kcal / 2530kcal (3%) |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 22.2 g/ 348g (6%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.09 mg/ 1mg (7%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 6 mg/ 70mg (8%) |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 44 mg/ 700mg (6%) |
Iron | 0.1 mg/ 12mg (0.83%) |
Sodium | 7 mg/ 1500mg (0.47%) very low |
What is this food?
Purple yam (ube/yam), a starchy root vegetable. In a 100g serving, it provides about 97 kcal and is a good source of carbohydrates and dietary fiber.
Why it matters to health
Purple yam helps give you steady energy from carbohydrates, and the fiber (about 3.4g per 100g) supports easier digestion and helps you feel fuller between meals. It’s also low in fat (about 0.2g) and very low in sodium (about 7mg), which makes it a practical choice for everyday meals. Since it’s starchy, portion size still matters—especially if you’re also having rice, bread, or noodles in the same meal.
Healthier tips
- Use it as a side or part of your meal plate (about 1/2 cup cooked, depending on your needs), not as the only carb source.
- Pair with lean protein (fish, chicken, tofu) and non-starchy vegetables to balance your plate.
- Go easy on added sugar and coconut cream when making desserts—choose less syrup or smaller servings for snacks.
- If you’re having it as a snack, keep it portioned and combine with protein (e.g., yam with nuts or yogurt) for better fullness.
Common Filipino dishes
Ube halaya, ginataang ube, nilagang ube, ube in coconut milk, ube-based kakanin (like ube bibingka)
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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