{"data":{"name":"Yam, spiny, boiled","slug":"yam-spiny-boiled","scientific_name":"Dioscorea esculenta","alternate_names":["Tugi\/Lesser yam","nilaga"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Boiled yam (spiny yam), a starchy root vegetable often eaten as a side or snack. Per 100g, it has about 69 kcal and provides carbohydrates and some fiber.","common_uses_philippines":["Ginataang kamote at kalabasa","Ube halaya","Biko","Camote cue","Turon","Sweet potato (kamote) boiled or steamed"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":97},"nutrition_per_100g":{"calories_kcal":69,"protein_g":0.4,"fat_g":1.2,"saturated_fat_g":0.25,"carbohydrates_g":14.1,"fiber_g":2.1,"sugars_g":0.3,"sodium_mg":4,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":41,"cholesterol_mg":0,"iron_mg":0.3,"monounsaturated_fat_g":0.04,"phosphorus_mg":11,"polyunsaturated_fat_g":0.51,"retinol_activity_equivalent_ug":0,"total_ash_g":0.5,"unsaturated_fat_g":0.55,"vitamin_a_ug":0,"vitamin_b1_mg":0.03,"vitamin_b2_mg":0.01,"vitamin_b3_mg":0.2,"vitamin_c_mg":9,"water_g":83.8},"serving_suggestions":[{"label":"1 piece","weight_g":150,"volume_ml":null}],"health_notes":{"summary":"Yam helps give steady energy because it has carbohydrates, and the 2.1g fiber per 100g supports better digestion and helps you feel fuller. It\u2019s also relatively low in sodium (4mg), which is good for everyday meals. On the other hand, since it\u2019s a starchy food, portion size matters\u2014too much at one time can add up in calories and carbs, especially if you already have rice, bread, or noodles in the same meal. Its fat is low (1.2g), with small saturated fat (0.25g), so it\u2019s generally a lighter option compared with dishes that use lots of oil or fatty toppings.","healthier_tips":["Pair boiled yam with lean ulam (fish, chicken, tofu) and non-starchy vegetables (like kangkong, pechay, okra) to balance your plate.","For snacks, try a small serving (about 1\/2\u20131 cup cooked, depending on your appetite) instead of eating a big bowl\u2014especially if you\u2019ll also have rice later.","Keep cooking simple: boil or steam. If you add toppings, choose less sugar and less creamy sauces.","Use yam as a swap for part of your rice or bread, not always in addition to them.","Since you usually eat 3 meals plus 1\u20132 snacks a day, spread starchy carbs across the day and keep one snack lighter."]},"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-spiny-boiled?agent=true"}}}