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Vegetables  / Root Vegetables

Yam, nami, dried Nutrition Facts

Nami, tuyo/karot
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 351kcal / 2530kcal (13%)

Macronutrients

Total Fat
0.4 g/ 42g (0.95%)
low
Cholesterol
0 mg/ 300mg (0%)
Total Carbohydrates
80.3 g/ 348g (23%)
Dietary Fiber
11.9 g/ 20g (59%)
high
Sugar
1.5 g/ 63g (2%)
Protein
6.6 g/ 71g (9%)

Vitamins

Vitamin A
0 mcg RAE/ 700mcg RAE (0%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.05 mg/ 1mg (4%)
Vitamin B2
0.03 mg/ 1mg (2%)
Vitamin B3
0.6 mg NE/ 16mg NE (3%)

Minerals

Calcium
136 mg/ 750mg (18%)
source
Iron
12.4 mg/ 12mg (103%)
high
Phosphorus
56 mg/ 700mg (8%)
Sodium
26 mg/ 1500mg (1%)
very low
What is this food?
AI-assisted
Yam (nami) that’s dried. It’s a starchy root vegetable, usually eaten as a snack or side after rehydrating or cooking.
Why it matters to health
AI-assisted
Yam provides carbohydrates for energy, and it also has dietary fiber (about 11.9 g per 100 g) which helps support healthy digestion and keeps you fuller for longer. It has very little fat and low sodium (about 26 mg), so it can fit well into meals. Since it’s dried and starchy, it can be easy to overeat—pair it with protein and vegetables so your plate stays balanced.
Healthier tips
AI-assisted
  • Use a portion that fits your day: treat dried yam as a snack or side, not the whole meal.
  • Pair it with lean protein (fish, chicken, eggs, tofu) and non-starchy veggies (e.g., kangkong, pechay, okra) to balance the meal.
  • If it’s sweetened or heavily seasoned, choose less sugar/salt versions; aim for flavorful but not salty.
  • For snacks, keep it to one small serving between meals (1–2 snacks/day is enough).
Common Filipino dishes
Ginataang bilo-bilo, Nilagang kamote at yam, Pinakbet with yam, Sweet potato/yam snacks (dried or candied), Yam in coconut milk (minatamis na yam)
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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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