Mountain yam (hawaii, cooked, steamed, without salt) nutrition facts
100 grams of mountain yam, hawaii, cooked, steamed, without salt contain 82 calories, 1.7 g of protein, 20 g of carbohydrates and 0.1 g of fat. Most of its calories (91%) come from carbs.
Nutrition Facts
Calories82
% Daily Value*
Total fat 0.08 g0%
Saturated fat 0.02 g0%
Trans fat 0 g
Cholesterol 0 mg0%
Sodium 12 mg1%
Total carbohydrate 20 g7%
Protein 1.73 g3%
Vitamin D 0 µg0%
Calcium 8 mg1%
Iron 0.43 mg2%
Potassium 495 mg11%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calorie breakdown
Protein 8%Carbs 91%Fat 1%
82calories
1.73 gprotein
20 gcarbs
0.08 gfat
Values shown for 100 g.
Rich in
- Copper14%
- Vitamin B612%
- Manganese12%
- Potassium11%
- Pantothenic acid (B5)10%
% Daily Value per 100 g
Full nutrient profile
Amounts per 100 g. Change the serving size in the label above.
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin D | 0 µg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Thiamin (B1) | 0.09 mg | 7% |
| Riboflavin (B2) | 0.01 mg | 1% |
| Niacin (B3) | 0.13 mg | 1% |
| Pantothenic acid (B5) | 0.48 mg | 10% |
| Vitamin B6 | 0.21 mg | 12% |
| Folate | 12 µg | 3% |
| Vitamin B12 | 0 µg | 0% |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 8 mg | 1% |
| Iron | 0.43 mg | 2% |
| Potassium | 495 mg | 11% |
| Magnesium | 10 mg | 2% |
| Phosphorus | 40 mg | 3% |
| Zinc | 0.32 mg | 3% |
| Copper | 0.13 mg | 14% |
| Manganese | 0.28 mg | 12% |
| Selenium | 0.9 µg | 2% |
Fats
| Nutrient | Amount | % DV |
|---|---|---|
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | - |
| Monounsaturated fat | 0 g | - |
| Polyunsaturated fat | 0.04 g | - |
Other
| Nutrient | Amount | % DV |
|---|---|---|
| Water | 77.1 g | - |
How it compares to other vegetables and vegetable products
| Per 100 g | Mountain yam (hawaii, cooked, steamed, without salt) | Category average | Difference |
|---|---|---|---|
| Calories | 82 | 63.7 | +29% |
| Protein | 1.73 g | 2.82 g | -39% |
| Total carbohydrate | 20 g | 12.5 g | +61% |
| Total fat | 0.08 g | 1.01 g | -92% |
| Sodium | 12 mg | 157 mg | -92% |
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Source: USDA FoodData Central, SR Legacy, FDC ID 168433. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.