Vegetables / Root Vegetables
Yam, spiny, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 97% |
| Calories | 69kcal / 2530kcal (2%) |
Macronutrients
Protein | 0.4 g/ 71g (0.56%) | ||||||
Total Fat | 1.2 g/ 42g (2%) low | ||||||
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Total Carbs | 14.1 g/ 348g (4%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.03 mg/ 1mg (2%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 9 mg/ 70mg (12%) |
Minerals
Calcium | 41 mg/ 750mg (5%) |
Phosphorus | 11 mg/ 700mg (1%) |
Iron | 0.3 mg/ 12mg (2%) |
Sodium | 4 mg/ 1500mg (0.27%) free |
What is this food?
Boiled yam (spiny yam), a starchy root vegetable often eaten as a side or snack. Per 100g, it has about 69 kcal and provides carbohydrates and some fiber.
Why it matters to health
Yam helps give steady energy because it has carbohydrates, and the 2.1g fiber per 100g supports better digestion and helps you feel fuller. It’s also relatively low in sodium (4mg), which is good for everyday meals. On the other hand, since it’s a starchy food, portion size matters—too much at one time can add up in calories and carbs, especially if you already have rice, bread, or noodles in the same meal. Its fat is low (1.2g), with small saturated fat (0.25g), so it’s generally a lighter option compared with dishes that use lots of oil or fatty toppings.
Healthier tips
- Pair boiled yam with lean ulam (fish, chicken, tofu) and non-starchy vegetables (like kangkong, pechay, okra) to balance your plate.
- For snacks, try a small serving (about 1/2–1 cup cooked, depending on your appetite) instead of eating a big bowl—especially if you’ll also have rice later.
- Keep cooking simple: boil or steam. If you add toppings, choose less sugar and less creamy sauces.
- Use yam as a swap for part of your rice or bread, not always in addition to them.
- Since you usually eat 3 meals plus 1–2 snacks a day, spread starchy carbs across the day and keep one snack lighter.
Common Filipino dishes
Ginataang kamote at kalabasa, Ube halaya, Biko, Camote cue, Turon, Sweet potato (kamote) boiled or steamed
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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