Vegetables / Root Vegetables
Yam, spiny
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 82% |
| Calories | 141kcal / 2530kcal (5%) |
Macronutrients
Protein | 1 g/ 71g (1%) | ||||||
Total Fat | 2.7 g/ 42g (6%) low | ||||||
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Total Carbs | 28.2 g/ 348g (8%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.02 mg/ 1mg (1%) |
Vit B3 | 0.5 mg NE/ 16mg NE (3%) |
Vit C | 14 mg/ 70mg (20%) source |
Minerals
Calcium | 92 mg/ 750mg (12%) |
Phosphorus | 39 mg/ 700mg (5%) |
Iron | 1.5 mg/ 12mg (12%) |
Sodium | 10 mg/ 1500mg (0.67%) very low |
What is this food?
Yam (spiny yam), a starchy root vegetable often cooked as a side dish or snack. In 100g, it has about 141 kcal and provides 4.4g fiber plus 28.2g carbohydrates.
Why it matters to health
Yam can be a filling, energy-giving food because of its carbohydrates, which help fuel your day. The dietary fiber supports better digestion and helps you feel full longer—useful when you’re eating 3 meals plus 1–2 snacks. It’s also low in sodium (10mg) and has very little fat (2.7g), with some saturated fat (0.59g). Since it’s starchy, portion size still matters for blood sugar balance—especially if you’re pairing it with other carb-heavy foods.
Healthier tips
- Keep portions reasonable: aim for about 1/2 to 1 cup cooked yam per meal, depending on your overall rice/bread intake.
- Pair with protein and vegetables: add fish, chicken, eggs, tofu, or beans, plus a side of non-starchy veggies (like kangkong, pechay, or okra).
- Choose healthier cooking: boil, steam, or bake when possible; limit deep-frying.
- If you’re having yam as a snack, balance it with protein (e.g., yam + boiled egg or tofu) to stay satisfied.
Common Filipino dishes
Ginataang gabi, Ube or yam halaya, Nilagang gabi, Pinangat na gabi, Gabi chips (fried), Sweet yam (camote/gabi) in syrup
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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