Vegetables • Deep Nutrition Analytics
Mountain yam, hawaii, raw
Mountain yam, hawaii, raw is a vegetables providing 67 kcal per 100g serving, primarily fueled by carbohydrates (16.3g) for accessible carbohydrate energy. Its micronutrient contribution is led by Copper, providing 12% of your daily reference value. With a low calorie density of 0.7 kcal/g, it serves as a lightweight volume option with 13.8g of net carbs.
- Protein
- 1.3 g
- Carbohydrates
- 16.3 g
- Fat
- 0.1 g
- Fiber
- 2.5 g
Produce Profile: Hydration & Micronutrients
Mountain yam, hawaii, raw provides natural botanical nutrition with 67 calories per 100g. Providing 2.5g of dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.7 kcal/g (67 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 280 kJ |
| Total lipid (fat) | 0.1 g |
| Energy | 67 kcal |
| Protein | 1.3 g |
| Fiber, total dietary | 2.5 g |
| Total Sugars | 0.3 g |
| Carbohydrate, by difference | 16.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.1 mg |
| Vitamin B6 | 0.2 mg |
| Manganese | 0.2 mg |
| Potassium | 418 mg |
| Magnesium | 12 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
| Vitamin C, total ascorbic acid | 2.6 mg |
| Vitamin K (phylloquinone) | 1.4 µg |
| Vitamin E (alpha-tocopherol) | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 26 mg |
| Potassium, K | 418 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 12 mg |
| Phosphorus, P | 34 mg |
| Sodium, Na | 13 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.2 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 14 µg |
| Water | 81.4 g |
| Niacin | 0.5 mg |
| Pantothenic acid | 0.4 mg |
| Isoleucine | 0 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.1 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Ash | 0.8 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 14 µg |
| Tryptophan | 0 g |
| Threonine | 0 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0 g |
| Proline | 0 g |
| Fatty acids, total saturated | 0 g |
| Folate, food | 14 µg |
Serving calculator
Common serving sizes
- yam420 g
- cup, cubes68 g
Compare Mountain yam, hawaii, raw with Category Peers
Mountain yam, hawaii, raw vs Lotus root, cooked, boiled, drained, with salt
Compared to Lotus root, cooked, boiled, drained, with salt, Mountain yam, hawaii, raw has 91% less Vitamin C and 1% higher calories per 100g.
Lotus root, cooked, boiled, drained, without salt vs Mountain yam, hawaii, raw
Compared to Lotus root, cooked, boiled, drained, without salt, Mountain yam, hawaii, raw has 91% less Vitamin C and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Mountain yam, hawaii, raw?
A standard 100-gram serving of Mountain yam, hawaii, raw contains 67 calories (280 kJ), alongside 1.3g of protein, 16.3g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 420g (yam): ~281 kcal
- 68g (cup, cubes): ~46 kcal
Is Mountain yam, hawaii, raw suitable for a keto or low-carb diet?
Moderately. With 13.8g of net carbs per 100g, Mountain yam, hawaii, raw can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Mountain yam, hawaii, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mountain yam, hawaii, raw are:
- Copper: 0.11 mg (12% of your daily value)
- Vitamin B6: 0.179 mg (11% of your daily value)
- Manganese: 0.242 mg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168432).