1 cup (diced) of Ube (purple yam) (160 g) has 192 calories. That works out to 120 calories per 100 g. It contains 44.6 g of carbs, 2.4 g of protein, 0.2 g of fat and 6.6 g of fiber. Its 1305.6 mg of Potassium covers 38% of the Daily Value. Its glycemic index is 54 (low), so it raises blood sugar slowly.

Ube (purple yam) Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

27.9g

· 10% DV

Protein

1.5g

· 3% DV

Fat

0.1g

· 0% DV

Fiber

4.1g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 94% · Protein 5% · Fat 1%

Ube (purple yam) Vitamins & Minerals

Vitamins

Vitamin C

17.1mg · 19% DV

0.29mg · 17% DV

0.11mg · 9% DV

0.4mg · 8% DV

Minerals

Potassium ⭐

816mg · 24% DV

Phosphorus

55mg · 8% DV

Iron

1mg · 6% DV

Magnesium

21mg · 5% DV

How Nutritious Is Ube (purple yam)?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

51/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Ube (purple yam) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Ube (purple yam)

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Ube (purple yam) Processed?

NOVA 1

Unprocessed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Ube (purple yam) Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Ube (purple yam) Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Ube (purple yam) Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.04g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Ube (purple yam)

🍠vs🍅

Ube (purple yam) vs Tomato102 kcal more per 100 g

→🍠vs🥗

Ube (purple yam) vs Mixed Green Salad102 kcal more per 100 g

→🍠vs🫑

Ube (purple yam) vs Red Pepper89 kcal more per 100 g

→🍠vs🥄

Ube (purple yam) vs Boiled Beetroot76 kcal more per 100 g

→

Foods Similar to Ube (purple yam)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026