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[N]extrient

Mountain Yam Hawaii (Raw)

SR Legacy·Comprehensive Reference Data

Mountain yam, hawaii, raw

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (1.3g), fat (0.1g), and carbohydrates (16.3g) per 100g. With 67 calories per 100g, Mountain Yam Hawaii (Raw) fits comfortably into calorie-controlled meal plans without sacrificing volume. With only 13mg of sodium, Mountain Yam Hawaii (Raw) is naturally very low in sodium and suitable for sodium-restricted diets. Fiber content sits at 2.5g per 100g — not a primary source, but it adds up in combination with other high-fiber foods. Beyond its macros, Mountain Yam Hawaii (Raw) provides notable amounts of Copper, Manganese, Vitamin B6 per 100g.

Calories67KCAL
Protein1.3G
Fat0.1G
Carbs16.3G
Fiber2.5G

Calorie Distribution

71kcal
  • Protein7%1.3 g
  • Fat1%0.1 g
  • Carbs91%16.3 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water81.4G
Energy67.0KCAL
Protein1.3G
Total lipid (fat)0.10G
Carbohydrate, by difference16.3G
Fiber, total dietary2.5G
Total Sugars0.31G
Cholesterol0MG
Vitamin C, total ascorbic acid2.6MG
Thiamin0.10MG
Riboflavin0.02MG
Niacin0.48MG
Vitamin B-60.18MG
Folate, total14.0UG
Vitamin B-120UG
Vitamin E (alpha-tocopherol)0.21MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)1.4UG
Calcium, Ca26.0MG
Iron, Fe0.44MG
Magnesium, Mg12.0MG
Phosphorus, P34.0MG
Potassium, K418MG
Sodium, Na13.0MG
Zinc, Zn0.27MG
Copper, Cu0.11MG
Manganese, Mn0.24MG
Selenium, Se0.70UG
Energy280kJ
Ash0.82G
Pantothenic acid0.43MG
Folic acid0UG
Folate, food14.0UG
Folate, DFE14.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.02G
SFA 16:00.02G
SFA 18:00.002G
Fatty acids, total monounsaturated0.004G
MUFA 18:10.004G
Fatty acids, total polyunsaturated0.04G
PUFA 18:20.04G
PUFA 18:30.007G
Fatty acids, total trans0G
Tryptophan0.01G
Threonine0.05G
Isoleucine0.04G
Leucine0.08G
Lysine0.05G
Methionine0.02G
Cystine0.02G
Phenylalanine0.06G
Tyrosine0.04G
Valine0.05G
Arginine0.11G
Histidine0.03G
Alanine0.06G
Aspartic acid0.14G
Glutamic acid0.16G
Glycine0.05G
Proline0.05G
Serine0.07G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup, cubes (68g)460.9g0.1g11.1g
yam (420g)2815.6g0.4g68.5g

Scaled from Mountain Yam Hawaii (Raw)'s per-100g values using USDA portion data.

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Yam Drained Without Salt (Cooked, Boiled, or Baked)

116 kcal1.49g protein

Yam Drained with Salt (Cooked, Boiled, or Baked)

114 kcal1.49g protein

Yam (Raw)

118 kcal1.53g protein

Taro (Raw)

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Loquats (Raw)

47 kcal0.43g protein

Onions White (Raw)

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Nutritional Profile Summary

Mountain Yam Hawaii (Raw) has a limited micronutrient profile per 100 g among the key vitamins and minerals tracked. Its primary nutritional value comes from its macronutrient composition.

  • Calories: 67 kcal per 100 g
  • Protein: 1.3 g per 100 g
  • Total Fat: 0.1 g per 100 g
  • Carbohydrate: 16.3 g per 100 g
  • Fiber: 2.5 g per 100 g

Dietary Considerations

  • With 418mg of potassium per 100g, individuals on a renal diet should moderate their intake of Mountain Yam Hawaii (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Mountain Yam Hawaii (Raw) is naturally low in sodium at 13mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 13% (#1,074 of 8,262)
  • Fiber: top 22% (#1,818 of 8,262)
  • Vitamin C: top 25% (#2,066 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in Vitamin CTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories67
% Daily Value*
Total Fat 0.10G0%
Cholesterol 0MG0%
Sodium 13.0MG1%
Total Carbohydrate 16.3G6%
Dietary Fiber 2.5G9%
Total Sugars 0.31G
Protein 1.3G3%
Vitamin D 0UG0%
Calcium 26.0MG2%
Iron 0.44MG2%
Potassium 418MG9%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 168432.

View on USDA FoodData Central →