Ube — Nutrients, Health Benefits, And Shopping Tips

Ube photo

Listonic Team

March 10, 2025

Ube, a vibrant purple yam from the Philippines, is celebrated for its striking color and rich nutritional profile, offering antioxidants and essential vitamins. Discover how to choose the freshest ube, whether fresh or frozen, and explore its numerous health benefits that make it a valuable addition to your diet.

Nutrients

Check the detailed nutritional values of ube, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 120 kcal

Nutrients per: 100 g% Daily Value*
Carbs27 g9.82%
Fiber4 g14.29%
Sugars4 g8%
Glycemic Index79 -
Protein2 g4%
Sodium10 mg0.43%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

🛒
Choose ube that has a vibrant purple color and a firm texture, avoiding any that are soft or have dark spots.
😋
Ube, a vibrant purple yam native to the Philippines, is not only a feast for the eyes but also packed with antioxidants and vitamins, making it a nutritious choice for desserts and savory dishes alike. Its natural sweetness and unique flavor have made it a beloved ingredient in both traditional and modern culinary creations around the world.
📦
To maintain the vibrant color and flavor of ube, store it in a cool, dark place in a breathable bag or container. For longer storage, consider freezing it after cooking to preserve its texture and taste.
📌
Ube's striking color comes from anthocyanins, which are the same compounds that give blueberries their hue!

Health benefits

Discover the health benefits of ube, a nutrient-rich superfood packed with antioxidants, fiber, and essential vitamins that promote overall wellness and vitality.
  • High in fiber, which aids in digestion and helps maintain a healthy weight by promoting a feeling of fullness.
  • Rich in vitamins, particularly vitamin C, which supports the immune system and promotes healthy skin.
  • Contains complex carbohydrates, providing a steady source of energy and helping to regulate blood sugar levels.
  • Supports heart health by containing potassium, which helps manage blood pressure and reduce the risk of cardiovascular diseases.

Health risks

Understand the potential health risks associated with ube.
  • High sugar content which can lead to increased blood sugar levels and a higher risk of diabetes if consumed in excess.
  • Potential for allergic reactions in individuals sensitive to certain compounds found in ube, leading to symptoms such as itching or gastrointestinal distress.
  • Digestive issues as excessive consumption may cause bloating or discomfort due to its fiber content.
  • Risk of nutrient imbalance if ube is consumed in place of more nutrient-dense foods, potentially leading to deficiencies over time.
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How to choose ube

When choosing Ube products, look for those that showcase a vibrant purple hue, as this often indicates freshness and quality. The aroma should be sweet and earthy, reminiscent of vanilla and nuts, without any signs of fermentation or spoilage.

Avoid Ube products that appear dull or lack color, as this may suggest inferior ingredients or processing methods. Products with an overly grainy texture or artificial aftertaste should be avoided, as these can significantly diminish the enjoyment of this unique flavor.

How to store ube

To ensure your ube maintains its vibrant color and flavor, store it in a cool, dry place, away from direct sunlight. Airtight containers are recommended to prevent moisture and air exposure, which can lead to spoilage. If you have fresh ube, consider refrigerating it to extend its shelf life, ideally at temperatures between 50-60°F (10-15°C).

It's crucial to avoid storing ube in warm or humid environments, as these conditions can accelerate decay and affect its texture. Never store ube in plastic bags, as this can trap moisture and promote mold growth. For long-term storage, you may also consider freezing cooked ube, which can help preserve its taste and nutritional value for several months.

✅ Extra Tip

For optimal flavor and texture, store fresh ube in a cool, dark place and use it within a week, or freeze it for longer preservation while maintaining its vibrant color and taste.

How long does it last?

Ube, a vibrant purple yam popular in Filipino cuisine, has a relatively short shelf life compared to many other root vegetables. When stored in a cool, dry place, fresh ube can last for about 1-2 weeks. If you want to extend its freshness, it’s best to keep it in the refrigerator, where it can last up to 3 weeks. Once cooked, ube should be consumed within 3-5 days when refrigerated. For longer storage, cooked ube can be frozen, allowing it to maintain its quality for up to 6 months. Proper storage is essential to prevent spoilage and to preserve its unique flavor and nutritional benefits.

What to do with leftovers?

Leftover ube can be a delightful addition to various dishes, enhancing both flavor and color. Incorporate it into sweets and desserts like cakes, cookies, or puddings for a vibrant twist. You can also blend ube into smoothies for a rich and creamy texture that’s both nutritious and visually appealing. If you have a substantial amount left, consider making ube pancakes or waffles for a fun breakfast treat, or use it as a filling for pastries and dumplings. Ube can also be mixed into oatmeal or yogurt for a unique morning boost. For a refreshing snack, try freezing ube into popsicles or ice cream, creating a delightful dessert that captures the essence of this beautiful purple root.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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