Vegetables

Mountain yam, hawaii, raw

Per 100 g

Calories: 67 kcal
Protein: 1.3 g
Fiber: 2.5 g
Fat: 0.1 g

Low fat 1% of its calories come from fat. Our scale

All nutrients

Per 100 g of mountain yam, hawaii, raw. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	16 g	6%
Protein	1.3 g	3%
Fat	0.1 g	0%
Water	81 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	2.5 g	9%
Sugars	0.31 g

Essential amino acids

Nutrient	Per 100 g
Histidine	0.03 g
Isoleucine	0.05 g
Leucine	0.08 g
Lysine	0.05 g
Methionine	0.02 g
Phenylalanine	0.06 g
Threonine	0.05 g
Tryptophan	0.01 g
Valine	0.05 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.02 g	0%
Monounsaturated fat	0 g
Polyunsaturated fat	0.05 g
Omega 3	0.01 g
Omega 6	0.04 g
Trans fat	0 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin C	2.6 mg	3%
Vitamin D	0 µg	0%
Vitamin E	0.21 mg	1%
Vitamin K1	1.4 µg	1%
Thiamin (B1)	0.1 mg	9%
Riboflavin (B2)	0.02 mg	1%
Niacin (B3)	0.48 mg	3%
Pantothenic acid (B5)	0.43 mg	9%
Vitamin B6	0.18 mg	11%
Folate (DFE)	14 µg	4%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	26 mg	2%
Iron	0.44 mg	2%
Magnesium	12 mg	3%
Phosphorus	34 mg	3%
Potassium	418 mg	9%
Sodium	13 mg	1%
Zinc	0.27 mg	2%
Copper	0.11 mg	12%
Manganese	0.24 mg	11%
Selenium	0.7 µg	1%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
0.5 cup, cubes	68 g	46 kcal
1 yam	420 g	281 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.