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Vegetables  / Root Vegetables

Yam bean, pod Nutrition Facts

Singkamas bunga
PhilFCT
Macronutrients

Nutrition Facts

Consume
Limit
Avoid
Serving Size: 100g
Edible Portion: 90%
Calories 52kcal / 2530kcal (2%)

Macronutrients

Total Fat
0.3 g/ 42g (0.71%)
low
Cholesterol
0 mg/ 300mg (0%)
Total Carbohydrates
9.6 g/ 348g (2%)
Dietary Fiber
3.2 g/ 20g (16%)
source
Sugar
5.7 g/ 63g (9%)
Protein
2.6 g/ 71g (3%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.11 mg/ 1mg (9%)
Vitamin B2
0.09 mg/ 1mg (6%)
Vitamin B3
0.8 mg NE/ 16mg NE (5%)

Minerals

Calcium
125 mg/ 750mg (16%)
source
Iron
1.3 mg/ 12mg (10%)
Phosphorus
40 mg/ 700mg (5%)
Sodium
12 mg/ 1500mg (0.8%)
very low
What is this food?
AI-assisted
Yam bean, pod (also called singkamas pod/beans depending on local name) is a vegetable part of the yam bean plant. It’s usually eaten as a cooked vegetable—often sautéed, boiled, or added to viands.
Why it matters to health
AI-assisted
Yam bean, pod is a good source of dietary fiber (about 3.2g per 100g), which helps you feel full and supports regular digestion. It also provides carbohydrates (about 9.6g) and sugar (about 5.7g), so it fits well as a vegetable side when you balance it with your rice and protein. With very low fat (about 0.3g) and low sodium (about 12mg), it’s a practical choice for everyday meals.
Healthier tips
AI-assisted
  • Pair it with a lean protein (fish, chicken, tofu, or eggs) and keep rice to a reasonable serving for your 3 full meals.
  • For snacks, use it as part of a meal plate (not as a snack replacement) since it’s still a starchy vegetable—balance with protein and other non-starchy veggies.
  • When cooking, go easy on salty sauces (soy sauce, patis) and choose herbs, garlic, and vinegar for flavor.
  • Try adding it to mixed vegetable dishes to increase fiber and variety.
Common Filipino dishes
Ginataang yam bean, Yam bean with shrimp, Pinakbet with yam bean, Sautéed yam bean pod, Mixed vegetable stew
Images
Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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