{"data":{"name":"Yam, nami","slug":"yam-nami","scientific_name":"Dioscorea hispida","alternate_names":["Nami\/Asiatic bitter yam\/karot"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Yam (nami), a starchy root vegetable. It\u2019s commonly boiled or cooked until soft, then served as a side dish or part of a meal.","common_uses_philippines":["Ginataang gabi","Nilagang gabi","Inihaw na yam","Ube\/yam-based kakanin","Yam chips (baked\/less oil)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":86},"nutrition_per_100g":{"calories_kcal":105,"protein_g":2.3,"fat_g":0.3,"saturated_fat_g":0.07,"carbohydrates_g":23.3,"fiber_g":3.6,"sugars_g":0.4,"sodium_mg":8,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":70,"calcium_mg":35,"cholesterol_mg":0,"iron_mg":1.2,"monounsaturated_fat_g":0.01,"phosphorus_mg":22,"polyunsaturated_fat_g":0.13,"retinol_activity_equivalent_ug":6,"total_ash_g":0.6,"unsaturated_fat_g":0.14,"vitamin_a_ug":0,"vitamin_b1_mg":0.06,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.6,"vitamin_c_mg":24,"water_g":73.5},"serving_suggestions":[],"health_notes":{"summary":"Yam provides carbohydrates for energy, plus dietary fiber (3.6 g per 100 g) that can help keep you full and support healthy digestion. It also has low fat (0.3 g) and very low sodium (8 mg), which makes it a good option for everyday meals. The carbs are helpful for active days, but if you\u2019re pairing it with other starchy foods (like rice or noodles), it\u2019s best to balance portions so your plate stays well-rounded.","healthier_tips":["Use yam as a side (about 1\/2 to 1 cup cooked) and pair with lean protein (fish, chicken, tofu) and non-starchy veggies (e.g., pechay, kangkong, carrots).","Choose boiled, steamed, or lightly saut\u00e9ed methods instead of deep-frying.","Watch the \u201cextras\u201d (butter, cream, or sugary toppings) since they can add calories quickly.","For your daily pattern: include yam in one of your 3 full meals, and keep snacks to fruit or yogurt\/nuts so your energy stays steady."]},"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?agent=true"}}}