{"data":{"name":"Yam, purple, boiled","slug":"yam-purple-boiled","scientific_name":"Dioscorea alata","alternate_names":["Ubi\/Ube","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Purple yam (ube\/yam), boiled. It\u2019s a starchy root vegetable that mainly provides carbohydrates, along with some fiber and small amounts of fat.","common_uses_philippines":["Ube halaya","Ginataang ube","Boiled purple yam with grated coconut","Ube in coconut milk","Ube fries"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":74},"nutrition_per_100g":{"calories_kcal":77,"protein_g":0.7,"fat_g":0.1,"saturated_fat_g":0.02,"carbohydrates_g":18.2,"fiber_g":2.6,"sugars_g":0.3,"sodium_mg":5,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":10,"cholesterol_mg":0,"iron_mg":0.4,"monounsaturated_fat_g":0,"phosphorus_mg":23,"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":0.05,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.3,"vitamin_c_mg":4,"water_g":80.4},"serving_suggestions":[{"label":"1 cup","weight_g":130,"volume_ml":null}],"health_notes":{"summary":"Purple yam can help fuel your day because it provides carbohydrates for energy. It also has dietary fiber (about 2.6 g per 100 g), which supports better digestion and helps you feel fuller. The good news: it\u2019s very low in fat and sodium, and it has little to no cholesterol. The main thing to watch is portion size\u2014since it\u2019s a carb-rich food, too much at one sitting can crowd out other balanced foods in your 3 meals plus 1\u20132 snacks a day.","healthier_tips":["Use it as your carb portion in meals (e.g., pair with viand like fish or chicken and add lots of non-starchy veggies).","For snacks, keep it to a reasonable serving (boiled yam is filling\u2014pair with a protein like boiled egg or yogurt if available).","Choose boiled or lightly prepared versions; go easy on added sugar, syrups, or creamy toppings.","Balance the plate: aim for 1\/2 veggies, 1\/4 protein, and 1\/4 carbs when possible."]},"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-purple-boiled?agent=true"}}}