Calories in Mountain yam, hawaiworld. kgm, rå
Generic food Raw Grønsager
Mountain yam, hawaiworld. kgm, rå contains 67 kcal per 100 g. A typical serving of 1 gam (420 g) provides about 281 kcal.
Roughly 91 % of its calories come from carbohydrates, with 8 % from protein and 1 % from fat (estimated with general energy factors).
That is more energy than the typical item in grøntsager og grøntsagsprodukter on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 12 % of the Daily Value for kobber, 11 % of the Daily Value for Vitamin B6 and 11 % of the Daily Value for mangan.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 67 kcal | |
| Total fat ? | 0,1 g | 0,1 % |
| Saturated fat ? | 0,022 g | 0,1 % |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0 % |
| Sodium ? | 13 mg | 0,6 % |
| Total carbohydrates C | 16,3 g | 6 % |
| Dietary fiber I | 2,5 g | 9 % |
| Total sugars I | 0,31 g | |
| Protein ? | 1,3 g | 3 % |
| Vitamin C ? | 2,6 mg | 3 % |
| Vitamin D Z | 0 µg | 0 % |
| Vitamin E I | 0,21 mg | 1 % |
| Vitamin K I | 1,4 µg | 1 % |
| Thiamin (B1) ? | 0,1 mg | 9 % |
| Riboflavin (B2) ? | 0,019 mg | 1 % |
| Niacin (B3) ? | 0,48 mg | 3 % |
| Pantothensyre (B5) ? | 0,43 mg | 9 % |
| Vitamin B6 ? | 0,18 mg | 11 % |
| Folat (B9) C | 14 µg | 4 % |
| Vitamin B12 Z | 0 µg | 0 % |
| Calcium ? | 26 mg | 2 % |
| Jern ? | 0,44 mg | 2 % |
| Magnesium ? | 12 mg | 3 % |
| Phosphor ? | 34 mg | 3 % |
| Kalium ? | 418 mg | 9 % |
| Zink ? | 0,27 mg | 2 % |
| Kobber ? | 0,11 mg | 12 % |
| Mangan ? | 0,24 mg | 11 % |
| Selen C | 0,7 µg | 1 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 8 %
- Carbohydrates 91 %
- Fat 1 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein1,3 gbelow the median for grøntsager og grøntsagsprodukter (median 2 g)
- Fiber2,5 gabove the median for grøntsager og grøntsagsprodukter (median 2,2 g)
- Sugars0,31 gin the lowest quarter of grøntsager og grøntsagsprodukter (median 2,3 g)
- Fat0,1 gin the lowest quarter of grøntsager og grøntsagsprodukter (median 0,3 g)
- Saturated fat0,022 gin the lowest quarter of grøntsager og grøntsagsprodukter (median 0,052 g)
- Sodium13 mgbelow the median for grøntsager og grøntsagsprodukter (median 36 mg)
- Protein per 100 kcal2 gprotein density, useful for comparing foods with different calorie levels
- Water81,4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Engangsmættet fedt ? | 0,004 g |
|---|---|
| Polyumættet fedt ? | 0,045 g |
Amino acids (18)
| Tryptophan Formand ? | 0,011 g |
|---|---|
| Threonin ? | 0,047 g |
| Isoleucin ? | 0,045 g |
| Leucin ? | 0,084 g |
| Lysin ? | 0,052 g |
| Methionin ? | 0,018 g |
| Cystin ? | 0,016 g |
| Phenylalanin ? | 0,062 g |
| Tyrosin ? | 0,035 g |
| Valine ? | 0,054 g |
| Arginin ? | 0,11 g |
| Histidin ? | 0,03 g |
| Alanin ? | 0,055 g |
| Asparaginsyre ? | 0,14 g |
| Glutaminsyre ? | 0,16 g |
| Glycin ? | 0,046 g |
| Proline ? | 0,048 g |
| Serine ? | 0,071 g |
Individual fatty acids (5)
| Linolsyre (omega- 6, 18: 2) ? | 0,038 g |
|---|---|
| SFA 16: 0 ? | 0,02 g |
| SFA 18: 0 ? | 0,002 g |
| MUFA 18: 1 ? | 0,004 g |
| PUFA 18: 3 ? | 0,007 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| D-vitamin (D2 + D3), internationale enheder Z | 0 IU |
Other components (9)
| Vand ? | 81,4 g |
|---|---|
| Alkohol Z | 0 g |
| Koffein Z | 0 mg |
| Aske ? | 0,82 g |
| Theobromin Z | 0 mg |
| Energi ? | 280 kJ |
| A-vitamin, IE ? | 0 IU |
| Folinsyre Z | 0 µg |
| Folat, mad ? | 14 µg |
Other forms of Mountain yam
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mountain yam, hawaiworld. kgm, kogt, dampet, uden salt Cooked | 82 | 1,7 g | 20 g | 0,08 g |
| Mountain yam, hawaiworld. kgm, kogt, dampet, med salt Cooked | 82 | 1,7 g | 20 g | 0,08 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kartoffel, hvide, kød og hud, rå Raw | 69 | 1,7 g | 15,7 g | 0,1 g |
| Kartofler, kød og hud, rå Raw | 77 | 2,1 g | 17,5 g | 0,09 g |
| Kartofler, rød, kød og hud, rå Raw | 70 | 1,9 g | 15,9 g | 0,14 g |
| Ingefær, rå Raw | 80 | 1,8 g | 17,8 g | 0,75 g |
| Kartofler, hash brown, nedkølet, ikke tilberedt Raw | 84 | 1,8 g | 19,2 g | 0,08 g |
| Kartofler, rå, hud Raw | 58 | 2,6 g | 12,4 g | 0,1 g |
| Kartofler, russet, kød og hud, rå Raw | 79 | 2,1 g | 18,1 g | 0,08 g |
| Havrerod, (vegetabilsk østers), rå Raw | 82 | 3,3 g | 18,6 g | 0,2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw mountain yam?
100 g of raw mountain yam has 67 kcal. 1 gam (420 g): about 281 kcal. 0,5 kop, terninger (68 g): about 46 kcal.
How much protein is in raw mountain yam?
Raw mountain yam contains 1,3 g of protein per 100 g (3 % of the 50 g Daily Value), or 5,6 g in 1 gam (420 g). About 8 % of its calories come from protein. Compared with other grøntsager og grøntsagsprodukter, that is below the median (median 2 g).
How many carbs are in raw mountain yam?
Raw mountain yam has 16,3 g of total carbohydrates per 100 g, including 2,5 g of fiber and 0,31 g of sugars.
How much fat is in raw mountain yam?
Raw mountain yam contains 0,1 g of fat per 100 g, of which 0,022 g is saturated (0,1 % of the Daily Value).
What vitamins and minerals does raw mountain yam contain?
Per 100 g, the most notable amounts relative to the Daily Value are kobber (12 % DV), Vitamin B6 (11 % DV) and mangan (11 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw mountain yam?
100 g contains 13 mg of sodium, 0,6 % of the 2,300 mg Daily Value.
Does mountain yam have the same nutrition raw and cooked?
No. Per 100 g, mountain yam, hawaiworld. kgm, rå has 67 kcal, while mountain yam, hawaiworld. kgm, kogt, dampet, uden salt has 82 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated 1. april 2019. FoodFactly last checked it on 6. november 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 168432. License: CC0 1.0 (U.S. public domain). Source record dated 1. april 2019. Imported 6. november 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.