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
Steamed mountain yam has a denser, more concentrated starch profile than the raw version as water cooks off. Fiber essentially disappears in this form, and what remains is a smooth, starchy root with minimal fat and modest protein. The texture becomes softer and more cohesive when steamed, making it suitable as a side starch or a base for pounded preparations. Neutral in flavor and easy on digestion.
Dietary Information
Mountain yam, hawaii, raw is considered low-fat, making it a suitable choice for various dietary plans.
Calorie Breakdown
At 67 calories per 100 grams, Mountain yam, hawaii, raw gets 8% of its calories from protein, 97% from carbohydrates, and 1% from fat. This is lower than most foods and comparable to fruits and vegetables.
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