{"data":{"name":"Yam, nami, dried","slug":"yam-nami-dried","scientific_name":"N\/A","alternate_names":["Nami","tuyo\/karot"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Yam (nami) that\u2019s dried. It\u2019s a starchy root vegetable, usually eaten as a snack or side after rehydrating or cooking.","common_uses_philippines":["Ginataang bilo-bilo","Nilagang kamote at yam","Pinakbet with yam","Sweet potato\/yam snacks (dried or candied)","Yam in coconut milk (minatamis na yam)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":351,"protein_g":6.6,"fat_g":0.4,"saturated_fat_g":null,"carbohydrates_g":80.3,"fiber_g":11.9,"sugars_g":1.5,"sodium_mg":26,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":136,"cholesterol_mg":0,"iron_mg":12.4,"phosphorus_mg":56,"retinol_activity_equivalent_ug":0,"total_ash_g":1.2,"vitamin_a_ug":0,"vitamin_b1_mg":0.05,"vitamin_b2_mg":0.03,"vitamin_b3_mg":0.6,"vitamin_c_mg":0,"water_g":11.5},"serving_suggestions":[],"health_notes":{"summary":"Yam provides carbohydrates for energy, and it also has dietary fiber (about 11.9 g per 100 g) which helps support healthy digestion and keeps you fuller for longer. It has very little fat and low sodium (about 26 mg), so it can fit well into meals. Since it\u2019s dried and starchy, it can be easy to overeat\u2014pair it with protein and vegetables so your plate stays balanced.","healthier_tips":["Use a portion that fits your day: treat dried yam as a snack or side, not the whole meal.","Pair it with lean protein (fish, chicken, eggs, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) to balance the meal.","If it\u2019s sweetened or heavily seasoned, choose less sugar\/salt versions; aim for flavorful but not salty.","For snacks, keep it to one small serving between meals (1\u20132 snacks\/day is enough)."]},"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-dried?agent=true"}}}