Highly nutritious
The purple yam (ube) is a starchy root vegetable that’s a great source of carbs, potassium, and vitamin C. One cup (100 grams) of cooked ube provides the following:
- Calories: 140
- Carbs: 27 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Fiber: 4 grams
- Sodium: 0.83% of the Daily Value (DV)
- Potassium: 13.5% of the DV
- Calcium: 2% of the DV
- Iron: 4% of the DV
- Vitamin C: 40% of the DV
- Vitamin A: 4% of the DV
They are also high in potent plant chemicals and antioxidants, such as anthocyanins, which give them their brilliant color. Anthocyanins have been demonstrated in studies to help lower blood pressure and inflammation, as well as protect against cancer and type 2 diabetes. Furthermore, purple yams are high in vitamin C, which promotes cell health, increases iron absorption, and protects DNA from harm.
