Ube (Filipino Purple Yam): Calories, Nutrition and Health Benefits
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Perplexity Vibrant purple-fleshed root vegetable packed with anthocyanin antioxidants, trending in trendy desserts and bowls, naturally sweet with earthy undertones and impressive nutritional profile.
Quick Nutrition Facts
Per 100g raw ube
| Nutrient | Amount |
|---|---|
| Calories | 118 kcal |
| Protein | 1.5g |
| Carbohydrates | 27.9g |
| Fiber | 4.1g |
| Sugars | 0.5g |
| Fat | 0.1g |
| Potassium | 555mg |
| Manganese | 0.31mg |
| Vitamin C | 5.2mg |
| Anthocyanins | ~300mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Ube's vivid purple color signals exceptional anthocyanin content—antioxidants that reduce brain inflammation and support cognitive function. Cooled ube develops resistant starch, acting like fiber for gut health rather than fast-digesting carbs.
Myth Busters
MYTH #1: Ube Is Just a Trendy Purple Potato with No Nutritional Benefit
TRUTH: Unlike regular potatoes, ube contains 300+ mg anthocyanins per 100g—potent plant compounds linked to reduced cardiovascular disease and inflammation. The purple color is not artificial; it's a bioactive nutrient indicator.
MYTH #2: All Purple Foods Have Equal Health Benefits
TRUTH: Ube's specific anthocyanin profile differs from purple cabbage or blueberries. Ube anthocyanins show unique neuroprotective properties in research. The purple pigment matters less than the specific plant compound profile.
MYTH #3: Ube Desserts Are Unhealthy Because They Contain Sugar
TRUTH: Ube itself is naturally low in sugar (0.5g per 100g raw). Traditional ube desserts add sweeteners, but fresh ube retains health benefits. Make ube healthier by reducing added sugar and eating in smaller portions; pair with protein or fiber.
MYTH #4: Ube and Regular Yam Are the Same
TRUTH: Ube (Dioscorea alata, purple yam) differs significantly from orange sweet potato. Ube has lower glycemic index, higher fiber, and unique anthocyanin compounds. Less starchy, more micronutrient-dense than regular yams.
MYTH #5: Boiling Ube Destroys All Nutrients
TRUTH: Cooking actually increases anthocyanin bioavailability by softening cell walls, making them easier to absorb. Boiling or steaming is optimal; deep frying adds unnecessary calories and may damage heat-sensitive compounds.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 118 calories with 4.1g fiber promotes fullness. Lower GI than regular potatoes. Best: boiled, not fried; eat 50-100g portions. |
| Muscle Gain | | 27.9g carbs support glycogen replenishment post-workout. Pair with protein for balanced meal. Minimal protein solo (1.5g). |
| Diabetes Management | | Lower glycemic index than white potatoes; 4.1g fiber slows glucose absorption. Monitor portions; anthocyanins may support insulin sensitivity. Pair with protein/fat. |
| PCOS Management | | Moderate carbs, low sugar (0.5g), high fiber supports hormonal balance. Anthocyanins have anti-inflammatory benefit for PCOS symptoms. |
| Pregnancy Nutrition |  | Rich in folate, fiber (prevents constipation), potassium (555mg for blood pressure), antioxidants for placental health. Safe when properly cooked. Supports fetal development. |
| Viral/Flu Recovery | | Easy to digest, gentle carbs for quick energy, vitamin C for immunity (5.2mg), antioxidants reduce inflammation. Comfort food that nourishes. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Ube
Understanding how ube affects blood glucose helps optimize preparation and pairing methods.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Optimize Blood Sugar Response
Pairing ube with protein and fat slows carbohydrate absorption, reducing glycemic impact:
- 🥚 Eggs or protein source - Slows glucose absorption significantly
- 🥜 Nut or seed butter - Healthy fats extend energy release
- 🥬 Leafy greens or vegetables - Additional fiber and polyphenols
- 🧆 Legume pairing - Combines starches for better glycemic control
Cooling cooked ube overnight develops resistant starch, further lowering glycemic impact. Use cooled ube in bowls or cold dishes for maximum benefits.
Cultural Significance
Ube holds deep cultural significance in Filipino cuisine and is gaining global popularity through social media.
In Filipino & Southeast Asian Culture:
- Staple ingredient in Filipino desserts for centuries (ube cake, ube halaya, ube jam)
- Symbol of Filipino identity and cuisine; featured in nationalist food movements
- Traditionally used in special occasions (fiestas, celebrations, weddings)
- Growing recognition as superfood with unique nutritional profile
- Increasingly featured in mainstream Filipino restaurant menus worldwide
Global Adoption:
- Instagram-famous for vibrant purple color; trending in smoothie bowls and baked goods
- 2024-2025 "purple food" trend part of antioxidant-conscious eating
- Gaining presence in Asian grocery stores in USA, Europe, Australia
- Featured in wellness and fitness communities for whole-food carbs
- Millennial and Gen Z consumers drawn to authentic, culturally significant foods
Compare & Substitute
Ube vs Similar Root Vegetables (Per 100g raw)
| Nutrient | Ube (Purple Yam) | Sweet Potato (Orange) | White Potato | Taro Root |
|---|---|---|---|---|
| Calories | 118 kcal | 86 kcal | 77 kcal | 112 kcal |
| Carbs | 27.9g | 20.1g | 17.5g | 26.5g |
| Fiber | 4.1g | 3g | 2.1g | 4.1g |
| Protein | 1.5g | 1.6g | 2g | 1.5g |
| Fat | 0.1g | 0.1g | 0.1g | 0.2g |
| Potassium | 555mg | 337mg | 425mg | 600mg |
| Anthocyanins | 300+ mg | minimal | 0 mg | minimal |
| Best For | Antioxidants, fiber | Vitamin A, versatility | Budget, versatility | Fiber, cultural use |
Frequently Asked Questions
Is ube good for weight loss?
Yes, ube supports weight loss. At 118 calories per 100g with 4.1g fiber, it provides satiety comparable to regular potatoes with unique antioxidant benefits. The fiber slows digestion; resistant starch in cooled ube acts like fiber rather than fast carbs. Best practice: boil or steam rather than deep-fry; portion at 50-100g; pair with protein.
Can diabetics eat ube?
Ube has a lower glycemic index than white or regular sweet potatoes, making it diabetes-friendly in moderation. The 4.1g fiber per 100g slows glucose absorption; anthocyanins may improve insulin sensitivity. Monitor portions (50-100g), always pair with protein or fat, and check individual blood sugar response. Avoid ube desserts with added sugar.
What's the difference between ube and regular yam?
Ube (Dioscorea alata) is a Filipino purple yam distinct from orange sweet potatoes or regular yams. Ube has lower glycemic index, higher anthocyanin content (300+ mg), and unique earthy-sweet flavor. Regular yams are starchier and less nutrient-dense. Ube is visually striking with naturally vibrant purple color from bioactive compounds.
What are the main health benefits of ube?
Ube delivers exceptional anthocyanins (antioxidants) for brain health and inflammation reduction; 4.1g fiber supports digestive health; 555mg potassium aids blood pressure; manganese supports bone metabolism; vitamin C boosts immunity. The polyphenols in ube have shown neuroprotective effects and may reduce chronic disease risk.
How should ube be prepared for best health?
Boiling or steaming preserves anthocyanins and creates digestible texture. Cooling cooked ube overnight develops resistant starch (beneficial for gut health). Avoid deep frying which adds 200+ empty calories. For sweet dishes: mash and use in desserts with minimal added sugar; pair with nuts or yogurt. For savory: cube, roast with minimal oil and spices.
Is ube safe for pregnant women?
Yes, ube is highly nutritious during pregnancy. Rich in folate (supporting fetal neural development), fiber (preventing pregnancy constipation), potassium (supporting blood pressure), and antioxidants (protecting placental cells). One 100g serving contributes meaningful micronutrients. Ensure thoroughly cooked and handled safely to minimize food-borne pathogen risk.
