{"data":{"name":"Yam, nami, brined","slug":"yam-nami-brined","scientific_name":"N\/A","alternate_names":["Nami","inasnan\/karot"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Yam (nami), brined\u2014yam that\u2019s been soaked or preserved in a salty brine. It\u2019s usually eaten as a side or mixed into viands, and it has a soft, savory-salty taste.","common_uses_philippines":["Ginataang gabi","Ube or kamote with coconut milk","Pinakbet with vegetables","Nilagang gulay with yam","Sinigang with root crops"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":66,"protein_g":1,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":15,"fiber_g":2.2,"sugars_g":0.3,"sodium_mg":136,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":70,"calcium_mg":15,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":8,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":6,"total_ash_g":0.5,"unsaturated_fat_g":0.1,"vitamin_a_ug":0,"vitamin_b1_mg":0,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0,"vitamin_c_mg":2,"water_g":83.3},"serving_suggestions":[],"health_notes":{"summary":"Yam provides carbohydrates for energy and dietary fiber (about 2.2 g per 100 g), which can help you feel full and support healthy digestion. It also has very low fat and no cholesterol. However, because it\u2019s brined, it tends to be higher in sodium (about 136 mg per 100 g), so it\u2019s best to watch portions\u2014especially if you already get sodium from other foods like bagoong, fish sauce, or instant noodles.","healthier_tips":["For a balanced day (3 meals + 1\u20132 snacks), pair brined yam with lean protein (fish, chicken, tofu) and non-starchy vegetables (like kangkong, pechay, or okra). Keep the yam as a side portion rather than the main bulk of your plate. If you can, rinse briefly after draining to reduce extra salt, then season lightly with herbs or calamansi instead of more salty sauces. Aim to spread salty foods across meals, not all at once."]},"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-nami-brined?agent=true"}}}