Calories in Mountain yam, hawaii, crudo
Generic food Raw Verduras
Mountain yam, hawaii, crudo contains 67 kcal per 100 g. A typical serving of 1 yam (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 productos vegetales y vegetales on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 12% of the Daily Value for copper, 11% of the Daily Value for Vitamina B6 and 11% of the Daily Value for manganese.
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% |
| Vitamina C ? | 2,6 mg | 3% |
| Vitamina D Z | 0 µg | 0% |
| Vitamina E I | 0,21 mg | 1% |
| Vitamina K I | 1,4 µg | 1% |
| Thiamin (B1) ? | 0,1 mg | 9% |
| Riboflavin (B2) ? | 0,019 mg | 1% |
| Niacin (B3) ? | 0,48 mg | 3% |
| Ácido pantoténico (B5) ? | 0,43 mg | 9% |
| Vitamina B6 ? | 0,18 mg | 11% |
| Folate (B9) C | 14 µg | 4% |
| Vitamina B12 Z | 0 µg | 0% |
| Calcio ? | 26 mg | 2% |
| Iron ? | 0,44 mg | 2% |
| Magnesio ? | 12 mg | 3% |
| Fósforo ? | 34 mg | 3% |
| Potasio ? | 418 mg | 9% |
| Zinc ? | 0,27 mg | 2% |
| Copper ? | 0,11 mg | 12% |
| Manganese ? | 0,24 mg | 11% |
| Selenio 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 productos vegetales y vegetales (median 2 g)
- Fiber2,5 gabove the median for productos vegetales y vegetales (median 2,2 g)
- Sugars0,31 gin the lowest quarter of productos vegetales y vegetales (median 2,3 g)
- Fat0,1 gin the lowest quarter of productos vegetales y vegetales (median 0,3 g)
- Saturated fat0,022 gin the lowest quarter of productos vegetales y vegetales (median 0,052 g)
- Sodium13 mgbelow the median for productos vegetales y vegetales (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)
| Grasa monoinsaturada ? | 0,004 g |
|---|---|
| Grasa poliinsaturada ? | 0,045 g |
Amino acids (18)
| Tryptophan ? | 0,011 g |
|---|---|
| Threonine ? | 0,047 g |
| Isoleucine ? | 0,045 g |
| Leucine ? | 0,084 g |
| Lysine ? | 0,052 g |
| Metionina ? | 0,018 g |
| Cistino ? | 0,016 g |
| Phenylalanine ? | 0,062 g |
| Tyrosine ? | 0,035 g |
| Valine ? | 0,054 g |
| Arginine ? | 0,11 g |
| Histidina ? | 0,03 g |
| Alanine ? | 0,055 g |
| Ácido aspartico ? | 0,14 g |
| Ácido glutamico ? | 0,16 g |
| Glycine ? | 0,046 g |
| Proline ? | 0,048 g |
| Serine ? | 0,071 g |
Individual fatty acids (5)
| Ácido linoléico (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 |
|---|---|
| Vitamina D (D2 + D3), Unidades Internacionales Z | 0 IU |
Other components (9)
| Agua ? | 81,4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0,82 g |
| Theobromine Z | 0 mg |
| Energy ? | 280 kJ |
| Vitamina A, UI ? | 0 IU |
| Ácido fólico Z | 0 µg |
| Folato, comida ? | 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, hawaii, cocinado, vaporizado, sin sal Cooked | 82 | 1,7 g | 20 g | 0,08 g |
| Mountain yam, hawaii, cocinado, vaporizado, con sal 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 |
|---|---|---|---|---|
| Potato, blanco, carne y piel, crudo Raw | 69 | 1,7 g | 15,7 g | 0,1 g |
| Papas, carne y piel, crudo Raw | 77 | 2,1 g | 17,5 g | 0,09 g |
| Papas, rojo, carne y piel, crudo Raw | 70 | 1,9 g | 15,9 g | 0,14 g |
| Ginger root, crudo Raw | 80 | 1,8 g | 17,8 g | 0,75 g |
| Papas, hash marrón, refrigerados, sin preparación Raw | 84 | 1,8 g | 19,2 g | 0,08 g |
| Papas, crudo, piel Raw | 58 | 2,6 g | 12,4 g | 0,1 g |
| Papas, russet, carne y piel, crudo Raw | 79 | 2,1 g | 18,1 g | 0,08 g |
| Salsify, (muestra ostra), crudo 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 yam (420 g): about 281 kcal. 0,5 tazas, cubos (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 yam (420 g). About 8% of its calories come from protein. Compared with other productos vegetales y vegetales, 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 copper (12% DV), Vitamina B6 (11% DV) and manganese (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, hawaii, crudo has 67 kcal, while mountain yam, hawaii, cocinado, vaporizado, sin sal 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 de abril de 2019. FoodFactly last checked it on 6 de noviembre de 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 de abril de 2019. Imported 6 de noviembre de 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.