{"data":{"name":"Yam, spiny","slug":"yam-spiny","scientific_name":"Dioscorea esculenta","alternate_names":["Tugi\/Lesser yam"],"category":{"name":"Vegetables","slug":"vegetables"},"description":"Yam (spiny yam), a starchy root vegetable often cooked as a side dish or snack. In 100g, it has about 141 kcal and provides 4.4g fiber plus 28.2g carbohydrates.","common_uses_philippines":["Ginataang gabi","Ube or yam halaya","Nilagang gabi","Pinangat na gabi","Gabi chips (fried)","Sweet yam (camote\/gabi) in syrup"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":82},"nutrition_per_100g":{"calories_kcal":141,"protein_g":1,"fat_g":2.7,"saturated_fat_g":0.59,"carbohydrates_g":28.2,"fiber_g":4.4,"sugars_g":0.5,"sodium_mg":10,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":0,"calcium_mg":92,"cholesterol_mg":0,"iron_mg":1.5,"monounsaturated_fat_g":0.1,"phosphorus_mg":39,"polyunsaturated_fat_g":1.21,"retinol_activity_equivalent_ug":0,"total_ash_g":0.8,"unsaturated_fat_g":1.31,"vitamin_a_ug":0,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.02,"vitamin_b3_mg":0.5,"vitamin_c_mg":14,"water_g":67.3},"serving_suggestions":[{"label":"1 piece","weight_g":150,"volume_ml":null}],"health_notes":{"summary":"Yam can be a filling, energy-giving food because of its carbohydrates, which help fuel your day. The dietary fiber supports better digestion and helps you feel full longer\u2014useful when you\u2019re eating 3 meals plus 1\u20132 snacks. It\u2019s also low in sodium (10mg) and has very little fat (2.7g), with some saturated fat (0.59g). Since it\u2019s starchy, portion size still matters for blood sugar balance\u2014especially if you\u2019re pairing it with other carb-heavy foods.","healthier_tips":["Keep portions reasonable: aim for about 1\/2 to 1 cup cooked yam per meal, depending on your overall rice\/bread intake.","Pair with protein and vegetables: add fish, chicken, eggs, tofu, or beans, plus a side of non-starchy veggies (like kangkong, pechay, or okra).","Choose healthier cooking: boil, steam, or bake when possible; limit deep-frying.","If you\u2019re having yam as a snack, balance it with protein (e.g., yam + boiled egg or tofu) to stay satisfied."]},"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?agent=true"}}}