Mountain yam, hawaii, raw
* 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 | 2.6 MG | 3% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.0 MG | 1% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.4 MG | 9% | |
| Vitamin B-6 | 0.2 MG | 11% | |
| Folate, total | 14 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.4 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 26 MG | 2% | |
| Iron, Fe | 0.4 MG | 2% | |
| Magnesium, Mg | 12 MG | 3% | |
| Phosphorus, P | 34 MG | 3% | |
| Potassium, K | 418 MG | 9% | |
| Sodium, Na | 13 MG | 1% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.1 MG | 12% | |
| Manganese, Mn | 0.2 MG | 11% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 67 kcal per 100g.
- Very low in fat (0.1g per 100g).
- Good source of dietary fiber (2.5g per 100g).
About Mountain yam, hawaii, raw
Originating from tropical regions, this starchy root vegetable is a staple in many cuisines, particularly in Hawaii. It's characterized by its rough, brown exterior and creamy, sometimes slightly sticky, flesh. A remarkable source of complex carbohydrates and dietary fiber, it contributes to sustained energy release and promotes healthy digestion. While relatively low in calories and fat, its fiber content helps with satiety, which can assist in weight management. It also contains some essential minerals.
In the kitchen, this root offers versatility. It can be prepared in a variety of ways, including boiling, baking, or roasting. The texture changes depending on the cooking method, ranging from soft and fluffy to slightly firm. It is often mashed and served as a side dish, similar to mashed potatoes, or incorporated into stews and soups. Its mild flavor profile makes it a great accompaniment to various dishes, or it can be enjoyed simply seasoned with herbs and spices.
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