Ube: Nutrition and Health Benefits
Search
AdvertisementAdvertisement
August 11, 2026/Diet, Food & Fitness/Nutrition
The Health Benefits of Ube
This vibrant purple yam offers vitamin C, fiber and antioxidants in every bite
Image content: This image is available to view online
View image online(https://assets.clevelandclinic.org/transform/bbf0d2d2-ea2c-4ea0-be1d-049c5327b6f0/ube-1474838588)
A fresh, sliced ube, with purple insides, and a fresh, whole ube
With its eye-catching purple flesh, ube is commonly used in Filipino cuisine (especially desserts) and has become a popular ingredient in the U.S. over the last few years
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy
Along with adding a pop of color to your recipes, it’s also a great
Registered dietitian Gillian Culbertson, RD, LD, shares the potential health perks of ube
What is ube?
Ube, also known as a purple yam, is a starchy vegetable. It has a nutty, sweet and slightly vanilla taste
100 grams of ube has approximately:
- 120 calories
- 27 grams of carbohydrates
- 4 grams of fiber
- 0 grams of sugar
- 1 gram of protein
It also provides these nutrients:
- Calcium
- Iron
- Potassium
- Sodium
- Vitamin A
- Vitamin C
Is ube good for you?
Yes. Ube can be a healthy option as part of a well-balanced meal, thanks to its nutrients and antioxidants. But the research on how ube can specifically improve your well-being is limited
Culbertson outlines the potential benefits of ube
It’s high in vitamin C
Eating a cup of ube gives you about 40% of the recommended daily value of vitamin C
Vitamin C has a long list of benefits. It can:
- Boost your immune system
- Decrease your risk of chronic disease
- Help you absorb iron
- Aid in the production of collagen
It’s high in fiber
Ube is also a great gut
“Fiber helps keep your bowel movements regular and also nourishes the beneficial bacteria that live in your gut microbiome,” shares Culbertson
Advertisement
It may help manage blood sugar
As a low glycemic index food, ube may be helpful in preventing spikes in your blood sugar levels
And the flavonoids that are found in ube may also be helpful in reducing oxidative stress that can contribute to Type 2 diabetes and high blood sugar. But more research is needed to fully understand how ube may affect certain medical conditions like Type 2 diabetes
It may promote gut health
Ube is considered a resistant starch, which means you digest it more slowly. This can help with your overall gut health
“Ube can help promote a healthy gut flora by helping with the production of short-chain fatty acids,” explains Culbertson. “This may be helpful with irritable bowel disease (IBD) and may help protect your gut lining.”
And as ube has anti-inflammatory properties, it may also help with reducing the inflammation associated with ulcerative colitis (UC). But, again, more research is needed
Potential risks or side effects
In most cases, ube is safe to eat. There’s a rare chance you may have an allergic reaction to the purple root vegetable. Common symptoms of an allergic reaction include:
- Hives
- An itchy mouth or lips
- Nausea
Bottom line?
While there isn’t much research on how ube can benefit your health, it’s still worth a try
Not only does its vibrant purple hue add a burst of color to your meals, but ube also provides some vital nutrients and vitamins
You can find ube at Asian markets or specialty stores. It can typically replace other starches in recipes, like potatoes and yams, says Culbertson. There are endless ways you can boil, mash, fry or bake with it
“Ube can also be made into a flour or a powder that’s often used in Filipino cakes, jams and other desserts,” she notes. “It’s a really pretty and fun ingredient to try incorporating into your meals.”
Advertisement
Better health starts here
Sign up for our Health Essentials emails for expert guidance on nutrition, fitness, sleep, skin care and more.
Example emailSign up
Sign upExample email
Learn more about our editorial process
Health Library
Gut Microbiome
Overview
Function
Anatomy
Conditions and Disorders
Care
Health Library
Gut Microbiome
Overview
Function
Anatomy
Conditions and Disorders
Care
Advertisement
Related Articles
July 30, 2026/Nutrition
Inexpensive, Healthy Foods: How To Eat Well When Every Dollar Counts
https://health.clevelandclinic.org/cheap-healthy-food
Look for foods with a variety of nutrients that last a long time and work in multiple meals — like legumes, whole grains and frozen or canned produce
June 18, 2026/Nutrition
Are Hot Dogs Healthy?
https://health.clevelandclinic.org/are-hot-dogs-really-that-bad-for-you
The traditional hot dog isn’t exactly a nutritious choice, but that doesn’t mean you can’t enjoy one here and there
May 12, 2026/Primary Care
Learning How To Forage for Food
https://health.clevelandclinic.org/foraging-101-what-to-eat-and-avoid
Searching nature for edible items requires training and knowledge to avoid poisonous plants
April 27, 2026/Nutrition
How To Stop Overeating
https://health.clevelandclinic.org/how-to-stop-overeating
Grocery shopping with a plan, paying attention to portion sizes and eating at your own pace can all help you put an end to this habit
December 5, 2025/Nutrition
Is Red Dye 40 Safe?
https://health.clevelandclinic.org/red-dye-40
This color additive, found in many pre-packaged foods, may affect people with ADHD or allergies
June 26, 2025/Nutrition
What Is Intuitive Eating? 10 Principles To Follow
https://health.clevelandclinic.org/what-is-intuitive-eating
With a focus on internal cues for hunger and fullness, this eating style may revolutionize your relationship with food
May 19, 2025/Nutrition
How To Choose the Best Health Bars
https://health.clevelandclinic.org/health-bars-how-to-choose-wisely
Review the ingredients, watch for sugar and fat, and choose one with the right amount of protein for your needs
December 3, 2024/Nutrition
Understanding Portion Sizes: How Much Are You Really Eating?
https://health.clevelandclinic.org/how-much-are-you-really-eating-perception-vs-reality
Getting the hang of portions can help you better understand how much to put on your plate
Trending Topics
Orthopaedics
How To Prevent Shin Splints Before They Slow You Down
https://health.clevelandclinic.org/how-to-prevent-shin-splints
Gradually increasing your training, choosing proper footwear and listening to your body can help keep shin pain from sidelining your workouts
Brain & Nervous System
Understanding Stimming
https://health.clevelandclinic.org/what-is-stimming
Self-stimulating behaviors can help you self-regulate or cope with intense emotions
Sleep
What Can You Do for Immediate Relief From Restless Legs Syndrome?
https://health.clevelandclinic.org/home-remedies-for-restless-legs-syndrome
At-home remedies may help calm symptoms and make it easier to relax at bedtime
Health Categories To Explore
Brain & Nervous System
Children’s Health
Exercise & Fitness
Heart Health
Men’s Health
Mental Health
Nutrition
Orthopaedics
Primary Care
Skin Care & Beauty
Wellness
Women’s Health
Other Popular Categories
Aging WellAllergiesCancer Care & PreventionChronic PainCold, Flu & Respiratory IllnessesDiabetes & EndocrinologyDigestiveEar, Nose & ThroatEye CareInfectious DiseaseLungOral HealthParentingPregnancy & ChildbirthRecipesRheumatology & ImmunologySenior HealthSex & RelationshipsSleepUrinary & Kidney HealthWeight Loss
Ad
Rendered: Tue Aug 11 2026 08:41:10 GMT+0000 (Coordinated Universal Time)
