Vegetables / Root Vegetables
Yam, purple, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 74% |
| Calories | 77kcal / 2530kcal (3%) |
Macronutrients
Protein | 0.7 g/ 71g (0.99%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
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Total Carbs | 18.2 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.05 mg/ 1mg (4%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.3 mg NE/ 16mg NE (1%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 10 mg/ 750mg (1%) |
Phosphorus | 23 mg/ 700mg (3%) |
Iron | 0.4 mg/ 12mg (3%) |
Sodium | 5 mg/ 1500mg (0.33%) free |
What is this food?
Purple yam (ube/yam), boiled. It’s a starchy root vegetable that mainly provides carbohydrates, along with some fiber and small amounts of fat.
Why it matters to health
Purple yam can help fuel your day because it provides carbohydrates for energy. It also has dietary fiber (about 2.6 g per 100 g), which supports better digestion and helps you feel fuller. The good news: it’s very low in fat and sodium, and it has little to no cholesterol. The main thing to watch is portion size—since it’s a carb-rich food, too much at one sitting can crowd out other balanced foods in your 3 meals plus 1–2 snacks a day.
Healthier tips
- Use it as your carb portion in meals (e.g., pair with viand like fish or chicken and add lots of non-starchy veggies).
- For snacks, keep it to a reasonable serving (boiled yam is filling—pair with a protein like boiled egg or yogurt if available).
- Choose boiled or lightly prepared versions; go easy on added sugar, syrups, or creamy toppings.
- Balance the plate: aim for 1/2 veggies, 1/4 protein, and 1/4 carbs when possible.
Common Filipino dishes
Ube halaya, Ginataang ube, Boiled purple yam with grated coconut, Ube in coconut milk, Ube fries
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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