Mountain yam (Hawaii, raw) nutrition facts
Per 1 yam · 420 g
of a 2,000 cal day
- Protein5.6g7% of calories
- Carbs69g91% of calories
- Fat0.4g1% of calories
- ✓ Fat free
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Mountain yam (Hawaii, raw) (1 yam, 420 g) has 281 calories, with 5.6 g of protein, 69 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (91% of calories). It is high in dietary fiber (38% DV), thiamine (36% DV) and Vitamin B6 (58% DV).
High in
20%+ of the daily value
- Dietary fiber38%
- Thiamine36%
- Vitamin B658%
- Pantothenic acid36%
- Iron23%
- Potassium37%
Good source of
10–19% of the daily value
- Vitamin C12%
- Niacin13%
- Folate (B9)15%
- Calcium11%
- Magnesium12%
- Zinc10%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 yam (420 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 6 μg | 5% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.1 mg | 6% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 58% |
| Folate (B9) | 59 μg | 15% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 36% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 109 mg | 11% |
| Iron | 2 mg | 23% |
| Potassium | 1,756 mg | 37% |
| Magnesium | 50 mg | 12% |
| Phosphorus | 143 mg | 20% |
| Zinc | 1 mg | 10% |
| Copper | 0.5 mg | 51% |
| Manganese | 1 mg | 44% |
| Selenium | 3 μg | 5% |
Full breakdown · 25 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.2 g | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Glutamic acid | 1 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.1 g | — |
| Isoleucine | 0.2 g | — |
| Leucine | 0.4 g | — |
| Lysine | 0.2 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 0 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 0.2 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
177 calYam (raw)1 cup, cubes−104 cal
158 calYam (cooked, boiled, drained, or baked, unsalted)1 cup, cubes−123 cal
155 calYam (cooked, boiled, drained, or baked, salted)1 cup, cubes−126 cal
130 calNatural Beauty Organic Garnet Yams1 medium sweet potato−151 cal- 119 calMountain yam (Hawaii, cooked, steamed, unsalted)1 cup, cubes−162 cal
- 119 calMountain yam (Hawaii, cooked, steamed, salted)1 cup, cubes−162 cal
Burning 281 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 53minWalking (3.5 mph)
- 34minCycling (moderate)
- 23minRunning (6 mph)
- 40minSwimming laps
Common questions
How many calories are in Mountain yam (Hawaii, raw)?
One serving of Mountain yam (Hawaii, raw) (1 yam) has 281 calories, which works out to 67 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Mountain yam (Hawaii, raw) high in protein?
Not especially. It has 5.6 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Mountain yam (Hawaii, raw) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 91% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mountain yam (Hawaii, raw)?
55 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Mountain yam (Hawaii, raw)?
1.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
