What Is Ube, Anyway?
Ube is a purple root vegetable that was first grown in Southeast Asia, and people often refer to it as a purple yam — which is different from a purple sweet potato, according to the Philippine Consulate General in Vancouver, British Columbia, Canada, and Frieda’s Branded Produce. A potential reason ube has gained popularity is its stunning purple color.
How Healthy Is Ube?
Like other veggies, ube is good for you because it’s packed with nutrients. In fact, ube gets its bright purple color from anthocyanins, a group of powerful antioxidants that may help reduce inflammation and the risk of certain cancers, according to past research (PDF).
Ube (Purple Yams) vs. Purple Sweet Potatoes
While ube and purple sweet potatoes are different botanically and have different skin as a result, nutritionally they’re similar.
Ube Nutrition Facts
According to the U.S. Department of Agriculture, in 3.5 ounce (oz) of ube, there are:
120 calories1 grams (g) protein0g fat27g carbohydrates10 milligrams (mg) sodium4g fiber (a good source)12mg vitamin C (a good source)
Purple Sweet Potatoes Nutrition Facts
Like ube, purple sweet potatoes are a rich source of antioxidants and fiber. According to data from Food Processor (a nutritional database), you’ll find the following in a 3.5-oz serving:
114 calories2g protein0g fat25g carbohydrates0mg sodium5g fiber (a good source)5mg vitamin C (a good source)
Nutritionally and aesthetically speaking, purple sweet potatoes can make the perfect bright purple substitute for ube in any recipe.
Are Ube Products Healthy?
If you’ve walked into a grocery store or been on social media, you know ube comes in many forms. Keep in mind that just because something has the word slapped on the label that doesn’t mean it offers the aforementioned beneficial nutrients. For example, you may think cooking with ube extract, which you can buy online or in an Asian market, is a smart move nutritionally, but that isn’t true. Most often, you add the ingredient (which is itself just sugar and flavoring) to recipes for high-sugar, high-fat foods like donuts and ice cream (two popular ube foods on social media). Although nutrition facts will vary by product and recipe, here are two examples:
Trader Joe’s Ube Ice Cream Nutrition Facts
Here’s what you get from one 2/3-cup serving of Trader Joe’s Ube Ice Cream:
200 calories4g protein11g fat7g saturated fat22g carbohydrates16g added sugar75mg sodiumLess than 1g fiber
A homemade ube ice cream recipe from The Spruce Eats would be an even bigger indulgence, at 262 calories and 19 g fat (12 g from unhealthy saturated fat), and 21 g sugar per ½-cup serving.
Homemade Ube Doughnut Nutrition Facts
And here’s an example of a recipe for ube doughnuts via the blog Aubrey’s Kitchen:
255 calories3g protein7g fat3g saturated fat45g carbohydrates28g sugar280mg sodium1g fiber1mg vitamin C
What Does Ube Taste Like?
Some people describe ube as sweet and creamy with nutty and vanilla-like undertones, according to Real Simple.
What if You Can’t Find Ube?
If you can’t find the whole, nutritious form of ube in your local grocery store, you’re not alone. According to Frieda’s Branded Produce, fresh ube is rarely available in the United States. It can be difficult to source and, even if you do find it, there’s a fair chance that it’s a mislabeled purple sweet potato. Produce managers often confuse the two and it’s even possible that many are playing into the current popularity of ube.
