Mountain yam, hawaii, cooked, steamed, with salt
* The % Daily Value 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.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 7% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.5 MG | 10% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 12 UG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 8 MG | 1% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 40 MG | 3% | |
| Potassium, K | 495 MG | 11% | |
| Sodium, Na | 248 MG | 11% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.1 MG | 14% | |
| Manganese, Mn | 0.3 MG | 12% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Low in calories with 82 kcal per 100g.
- Very low in fat (0.1g per 100g).
About Mountain yam, hawaii, cooked, steamed, with salt
This starchy tuber, native to East Asia and cultivated in Hawaii, transforms into a soft, slightly sticky texture when steamed. Its mild, earthy flavor makes it a versatile ingredient in both savory and sweet dishes. Unlike many other root vegetables, it contains virtually no fat and is low in protein, but it provides a steady source of carbohydrates that can help fuel the body.
The cooking process enhances its digestibility while preserving its naturally low sodium content—though adding salt during preparation can increase this mineral's presence. It's often enjoyed as a simple side dish, incorporated into soups, or used as a base for traditional recipes like Japanese tororo or Hawaiian stews. Its smooth consistency when cooked also makes it useful for thickening sauces or blending into batters. For those mindful of blood sugar levels, pairing it with fiber-rich vegetables or proteins can help balance its glycemic impact.
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