Calories in Mountain yam, hawaii, raw
Generic food Raw Vegetables
Mountain yam, hawaii, raw 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 vegetables and vegetable products 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 Vitamin 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% |
| 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% |
| Pantothenic acid (B5) ? | 0.43 mg | 9% |
| Vitamin B6 ? | 0.18 mg | 11% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 26 mg | 2% |
| Iron ? | 0.44 mg | 2% |
| Magnesium ? | 12 mg | 3% |
| Phosphorus ? | 34 mg | 3% |
| Potassium ? | 418 mg | 9% |
| Zinc ? | 0.27 mg | 2% |
| Copper ? | 0.11 mg | 12% |
| Manganese ? | 0.24 mg | 11% |
| Selenium 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 vegetables and vegetable products (median 2 g)
- Fiber2.5 gabove the median for vegetables and vegetable products (median 2.2 g)
- Sugars0.31 gin the lowest quarter of vegetables and vegetable products (median 2.3 g)
- Fat0.1 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
- Saturated fat0.022 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
- Sodium13 mgbelow the median for vegetables and vegetable products (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)
| Monounsaturated fat ? | 0.004 g |
|---|---|
| Polyunsaturated fat ? | 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 |
| Methionine ? | 0.018 g |
| Cystine ? | 0.016 g |
| Phenylalanine ? | 0.062 g |
| Tyrosine ? | 0.035 g |
| Valine ? | 0.054 g |
| Arginine ? | 0.11 g |
| Histidine ? | 0.03 g |
| Alanine ? | 0.055 g |
| Aspartic acid ? | 0.14 g |
| Glutamic acid ? | 0.16 g |
| Glycine ? | 0.046 g |
| Proline ? | 0.048 g |
| Serine ? | 0.071 g |
Individual fatty acids (5)
| Linoleic acid (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 |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (9)
| Water ? | 81.4 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.82 g |
| Theobromine Z | 0 mg |
| Energy ? | 280 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 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, cooked, steamed, without salt Cooked | 82 | 1.7 g | 20 g | 0.08 g |
| Mountain yam, hawaii, cooked, steamed, with 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 |
|---|---|---|---|---|
| Potato, white, flesh and skin, raw Raw | 69 | 1.7 g | 15.7 g | 0.1 g |
| Potatoes, flesh and skin, raw Raw | 77 | 2.1 g | 17.5 g | 0.09 g |
| Potatoes, red, flesh and skin, raw Raw | 70 | 1.9 g | 15.9 g | 0.14 g |
| Ginger root, raw Raw | 80 | 1.8 g | 17.8 g | 0.75 g |
| Potatoes, hash brown, refrigerated, unprepared Raw | 84 | 1.8 g | 19.2 g | 0.08 g |
| Potatoes, raw, skin Raw | 58 | 2.6 g | 12.4 g | 0.1 g |
| Potatoes, russet, flesh and skin, raw Raw | 79 | 2.1 g | 18.1 g | 0.08 g |
| Salsify, (vegetable oyster), raw 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 cup, cubes (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 vegetables and vegetable products, 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), Vitamin 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, raw has 67 kcal, while mountain yam, hawaii, cooked, steamed, without 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 April 1, 2019. FoodFactly last checked it on November 6, 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 April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.