Mountain Yam · Dioscorea pentaphylla
Mountain yam, hawaii, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Mountain yam, hawaii, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 30/100
How many beneficial nutrients Mountain yam, hawaii, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Mountain yam, hawaii, raw come from — the split across carbs, fat & protein.
91% from carbs
-
Carbs 91%16.3 g per serving
-
Fat 1%0.1 g per serving
-
Protein 7%1.3 g per serving
What Mountain yam, hawaii, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 16.3 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.1 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.0 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 7.0 mg | — |
| Omega-6 Fatty Acids | 38.0 mg | — |
| Palmitic Acid | 20.0 mg | — |
| Stearic Acid | 2.0 mg | — |
| Oleic Acid | 4.0 mg | — |
| Linoleic Acid | 38.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.3 g | |
| Histidine | 30.0 mg | — |
| Isoleucine | 45.0 mg | — |
| Leucine | 84.0 mg | — |
| Lysine | 52.0 mg | — |
| Methionine | 18.0 mg | — |
| Phenylalanine | 62.0 mg | — |
| Threonine | 47.0 mg | — |
| Tryptophan | 11.0 mg | — |
| Valine | 54.0 mg | — |
| Alanine | 55.0 mg | — |
| Arginine | 112.0 mg | — |
| Aspartic Acid | 136.0 mg | — |
| Cystine | 16.0 mg | — |
| Glutamic Acid | 159.0 mg | — |
| Glycine | 46.0 mg | — |
| Proline | 48.0 mg | — |
| Serine | 71.0 mg | — |
| Tyrosine | 35.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 2.6 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.5 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 14.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.4 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 26.0 mg | |
| Iron | 0.4 mg | |
| Magnesium | 12.0 mg | |
| Phosphorus | 34.0 mg | |
| Potassium | 418.0 mg | |
| Sodium | 13.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.1 mg | |
| Manganese | 0.2 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 0.8 g | — |
About Mountain yam, hawaii, raw
Mountain yam, also called fiveleaf yam, is a true yam native to tropical Asia and the Pacific, grown for the large starchy tuber that forms underground on its twining vine. Unlike the orange sweet potatoes often mislabeled as yams in American markets, this is a genuine Dioscorea yam, with dense, mild flesh that must be cooked before it is eaten. Boiled, steamed, roasted, or mashed, the tubers are a filling staple carbohydrate rich in complex starch, fiber, and potassium, and they can grow to several pounds buried more than a foot down.
The plant is a vigorous prickly climber that twines counterclockwise and also produces small aerial bulbils along its stems, which can be cooked or planted to grow new vines. Its leaves are distinctively divided into three to five leaflets. Always cook yam thoroughly, since the raw tubers of many wild yam species contain compounds that only heat can break down.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Mountain yam, hawaii, raw?
There are 67 calories in 100 g of Mountain yam, hawaii, raw, or about 281 calories in 1 yam (420 g).
How much protein is in Mountain yam, hawaii, raw?
Mountain yam, hawaii, raw contains 1.3 g of protein per 100 g.
How many carbs are in Mountain yam, hawaii, raw?
Mountain yam, hawaii, raw has 16.3 g of carbohydrates per 100 g.
How much fat is in Mountain yam, hawaii, raw?
Mountain yam, hawaii, raw provides 0.1 g of total fat per 100 g.
What is Mountain yam, hawaii, raw a good source of?
Mountain yam, hawaii, raw is a good source of Copper, Vitamin B6 and Manganese (per 100 g). Daily Values are based on a 2,000-calorie diet.
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