{"data":{"name":"Yam, purple","slug":"yam-purple","scientific_name":"Dioscorea alata","alternate_names":["Ubi\/Ube"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Purple yam (ube\/yam), a starchy root vegetable. In a 100g serving, it provides about 97 kcal and is a good source of carbohydrates and dietary fiber.","common_uses_philippines":["Ube halaya","ginataang ube","nilagang ube","ube in coconut milk","ube-based kakanin (like ube bibingka)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":83},"nutrition_per_100g":{"calories_kcal":97,"protein_g":1.7,"fat_g":0.2,"saturated_fat_g":0.04,"carbohydrates_g":22.2,"fiber_g":3.4,"sugars_g":0.4,"sodium_mg":7,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":19,"cholesterol_mg":0,"iron_mg":0.1,"monounsaturated_fat_g":0.01,"phosphorus_mg":44,"polyunsaturated_fat_g":0.09,"retinol_activity_equivalent_ug":0,"total_ash_g":1,"unsaturated_fat_g":0.1,"vitamin_a_ug":0,"vitamin_b1_mg":0.09,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.5,"vitamin_c_mg":6,"water_g":74.9},"serving_suggestions":[],"health_notes":{"summary":"Purple yam helps give you steady energy from carbohydrates, and the fiber (about 3.4g per 100g) supports easier digestion and helps you feel fuller between meals. It\u2019s also low in fat (about 0.2g) and very low in sodium (about 7mg), which makes it a practical choice for everyday meals. Since it\u2019s starchy, portion size still matters\u2014especially if you\u2019re also having rice, bread, or noodles in the same meal.","healthier_tips":["Use it as a side or part of your meal plate (about 1\/2 cup cooked, depending on your needs), not as the only carb source.","Pair with lean protein (fish, chicken, tofu) and non-starchy vegetables to balance your plate.","Go easy on added sugar and coconut cream when making desserts\u2014choose less syrup or smaller servings for snacks.","If you\u2019re having it as a snack, keep it portioned and combine with protein (e.g., yam with nuts or yogurt) 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-purple?agent=true"}}}