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[N]extrient

Mountain Yam Hawaii Without Salt (Cooked, Steamed)

SR Legacy·Comprehensive Reference Data

Mountain yam, hawaii, cooked, steamed, without salt

Vegetables and Vegetable Products

Macronutrients distribute relatively evenly across protein (1.7g), fat (0.1g), and carbohydrates (20g) per 100g. At 82 calories per 100g, Mountain Yam Hawaii Without Salt (Cooked, Steamed) offers moderate energy density suitable for balanced meals. With only 12mg of sodium, Mountain Yam Hawaii Without Salt (Cooked, Steamed) is naturally very low in sodium and suitable for sodium-restricted diets. Nutritionally broad, Mountain Yam Hawaii Without Salt (Cooked, Steamed) delivers meaningful amounts of 5 different vitamins and minerals above 10% of daily value.

Calories82KCAL
Protein1.7G
Fat0.08G
Carbs20G
Fiber0g

Calorie Distribution

88kcal
  • Protein8%1.7 g
  • Fat1%0.08 g
  • Carbs91%20 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water77.1G
Energy82.0KCAL
Protein1.7G
Total lipid (fat)0.08G
Carbohydrate, by difference20.0G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.09MG
Riboflavin0.01MG
Niacin0.13MG
Vitamin B-60.21MG
Folate, total12.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca8.0MG
Iron, Fe0.43MG
Magnesium, Mg10.0MG
Phosphorus, P40.0MG
Potassium, K495MG
Sodium, Na12.0MG
Zinc, Zn0.32MG
Copper, Cu0.13MG
Manganese, Mn0.28MG
Selenium, Se0.90UG
Energy343kJ
Ash1.1G
Pantothenic acid0.48MG
Folic acid0UG
Folate, food12.0UG
Folate, DFE12.0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.02G
SFA 16:00.01G
SFA 18:00.001G
Fatty acids, total monounsaturated0.003G
MUFA 18:10.003G
Fatty acids, total polyunsaturated0.04G
PUFA 18:20.03G
PUFA 18:30.006G
Fatty acids, total trans0G
Tryptophan0.01G
Threonine0.06G
Isoleucine0.06G
Leucine0.11G
Lysine0.07G
Methionine0.02G
Cystine0.02G
Phenylalanine0.08G
Tyrosine0.05G
Valine0.07G
Arginine0.14G
Histidine0.04G
Alanine0.07G
Aspartic acid0.17G
Glutamic acid0.20G
Glycine0.06G
Proline0.06G
Serine0.09G

Common Serving Sizes

ServingCalProteinFatCarbs
cup, cubes (145g)1192.5g0.1g29g

Scaled from Mountain Yam Hawaii Without Salt (Cooked, Steamed)'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

Mountain Yam Hawaii with Salt (Cooked, Steamed)

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Nutrient Highlights

  • Mountain Yam Hawaii Without Salt (Cooked, Steamed) is a good source of Potassium (11% DV) — see top foods ranked by Potassium

Dietary Considerations

  • With 495mg of potassium per 100g, individuals on a renal diet should moderate their intake of Mountain Yam Hawaii Without Salt (Cooked, Steamed). See the Kidney Disease & Low-Potassium Diet guide for more.

  • Mountain Yam Hawaii Without Salt (Cooked, Steamed) is naturally low in sodium at 12mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

Rankings Among 8,262 USDA Foods

  • Potassium: top 9% (#744 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories82
% Daily Value*
Total Fat 0.08G0%
Cholesterol 0MG0%
Sodium 12.0MG1%
Total Carbohydrate 20.0G7%
Dietary Fiber 0g0%
Total Sugars 0
Protein 1.7G3%
Vitamin D 0UG0%
Calcium 8.0MG1%
Iron 0.43MG2%
Potassium 495MG11%

* 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: 168433.

View on USDA FoodData Central →