Nutritional Profile of Ube Yam

Written by Paula Martinac; Updated December 02, 2018

The ube yam goes by many aliases, such as purple yam, purple sweet potato, water yam and Chinese
yam. No matter what you call it, this fleshy tuber, which originated in southeast Asia, is a common
recipe ingredient in the Philippines and is increasingly used to sweeten and color desserts in the
United States. Although the nutritional profile of the ube yam looks modest, the phytonutrients that
contribute its vivid purple color are where its greatest potential health benefits lie.
Macronutrient Profile
A 3.5-ounce serving of ube yam supplies 120 calories, 1 gram of protein, no fat and 27 grams of
carbohydrate, most of which is starch. However, of those carbs, 4 grams are fiber – that’s about 11
percent of a man’s daily requirements for fiber, and 16 percent of a woman’s. Getting sufficient fiber
in your diet supports bowel health, keeps you satiated so you don’t overeat, regulates blood sugar
levels and may also help lower your blood cholesterol numbers.
Micronutrient Profile
Ube yams provide small amounts of some key vitamins and minerals, like vitamin A, calcium and
iron. Most noteworthy, a 3.5-ounce serving provides 13 percent of a man’s daily needs for vitamin C
and 16 percent of a woman’s. Vitamin C helps your body make and maintain healthy connective
tissue and boosts the body’s absorption of iron. A powerful antioxidant, vitamin C helps fight free
radicals that can damage your DNA and lead to chronic diseases.
Phytonutrients in Ube Yam
While the overall nutrient profile of the ube yam may look unremarkable, its deep violet color
indicates the presence of powerful phytonutrients – natural compounds that protect plants from
stressors while they're growing. When consumed in food, these plant nutrients may yield benefits to
human health.
Blue-pigmented berries and purple vegetables like ube yam are full of flavonoids called
anthocyanins. Animal, test-tube and human studies have strongly suggested that consumption of
foods containing anthocyanins may offer protection from such conditions as cardiovascular disease,
cognitive decline and some types of cancer.
Specific Health Benefits of Ube Yam
Beyond the general benefits of anthocyanins, eating ube yams may boost health in specific ways.
One recent animal study, published in the journal Food & Function in 2017, found five different
pigments in the purple yam, all of which displayed anti-inflammatory effects. Although more
research is needed, the scientists concluded that ube yam may offer a promising therapy for
combating inflammatory bowel disease and colitis in humans.
Also related to GI health, an in-vitro study found that the resistant starch in purple yams may have
prebiotic effects. Prebiotics are indigestible parts of plants that support the growth of beneficial
bacteria to keep the digestive tract running smoothly. The results of the study were published in the
journal Food & Function in 2018.
In another study, published in Food Science and Technology Research in 2015, researchers
uncovered potential anti-diabetes properties in the purple yam. In particular, they found that the skin
of the ube yam yielded even greater potential benefits than the flesh and may be useful as a
functional treatment for diabetes and other metabolic issues.
 Calories in Ube (Purple Yam)

Nutrition Facts

Generic - Ube (Purple Yam)

1.0 100 g
1. Servings:

Calories 140 Sodium 138 mg

Total Fat 0g Potassium 0 mg

Saturated 0g Total Carbs 24 g

Polyunsaturated 0g Dietary Fiber 1g

Monounsaturated 0g Sugars 22 g

Trans 0g Protein 10 g

Cholesterol 5 mg

Vitamin A 10% Calcium 30%

Vitamin C 2% Iron 0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie
needs.
 Calories in Lactima Blue Cheese

Nutrition Facts

Lactima - Blue Cheese

1.0 1 sector (17.5 g)
1. Servings:

Calories 19 Sodium 0 mg

Total Fat 1g Potassium 0 mg

Saturated 1g Total Carbs 1g

Polyunsaturated 0g Dietary Fiber 0g

Monounsaturated 0g Sugars 0g

Trans 0g Protein 1g

Cholesterol 0 mg

Vitamin A 0% Calcium 0%

Vitamin C 0% Iron 0%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie
needs.