{"data":{"name":"Yam, Luzon","slug":"yam-luzon","scientific_name":"Dioscorea luzonensis","alternate_names":["Pakit\/Kamangeg"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Yam (Luzon), a starchy root vegetable. In a 100g serving, it has about 99 kcal, 22.1g carbohydrates, and 3.4g dietary fiber, with very low fat and low sodium.","common_uses_philippines":["Ginataang gabi","Pinakbet with gabi","Ginisang gabi","Nilagang gabi","Ube or kamote-style snacks (swap with yam)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":77},"nutrition_per_100g":{"calories_kcal":99,"protein_g":2.5,"fat_g":0.1,"saturated_fat_g":0.02,"carbohydrates_g":22.1,"fiber_g":3.4,"sugars_g":0.4,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":60,"cholesterol_mg":0,"iron_mg":0.7,"monounsaturated_fat_g":0,"phosphorus_mg":41,"polyunsaturated_fat_g":0.04,"retinol_activity_equivalent_ug":0,"total_ash_g":0.6,"unsaturated_fat_g":0.04,"vitamin_a_ug":0,"vitamin_b1_mg":0.11,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.7,"vitamin_c_mg":18,"water_g":74.7},"serving_suggestions":[],"health_notes":{"summary":"Yam can be a good energy source for daily meals, especially when you need steady carbs for work and school. Its fiber supports easier digestion and helps you feel fuller, which can make it easier to balance your portions across 3 full meals plus 1\u20132 snacks a day. It\u2019s also naturally low in fat and cholesterol, and has low sodium, which is helpful for heart health. Since it\u2019s starchy, it\u2019s best to pair it with lean protein and vegetables so your meal stays balanced.","healthier_tips":["For meals, use yam as your carb base (like a side or part of the plate), not the only food.","Pair with protein (fish, chicken, tofu, eggs) and non-starchy veggies (e.g., kangkong, pechay, okra) to improve balance.","Watch cooking style: choose boiled, steamed, or lightly saut\u00e9ed instead of deep-fried versions.","If you\u2019re having yam as a snack, keep the portion smaller and add protein (e.g., yogurt or boiled egg) for better fullness."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/yam-luzon?agent=true"}}}