Ube — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 120 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 27 g | 9.82% |
Fiber | 4 g | 14.29% |
Sugars | 4 g | 8% |
Glycemic Index | 79 | - |
Protein | 2 g | 4% |
Sodium | 10 mg | 0.43% |
Total Fat | 0 | - |
*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
Health benefits
- 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
- 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.
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
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
Discover products from other categories
Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
Get the top-rated shopping list app