Mountain yam

Hawaii, raw

Carbs 91%
Percent Calories

1 yam of mountain yam (Hawaii, raw) contains 281 Calories. The macronutrient breakdown is 91% carbs, 1% fat, and 8% protein. This is a good source of fiber (38% of your Daily Value), potassium (37% of your Daily Value), and vitamin b6 (58% of your Daily Value).

Nutrition Facts

For 1 yam of mountain yam (420g)

Nutrient Value %DV
Calories 281
Fats 0.4g 1%
Saturated fats 0.1g 0.5%
Trans fats
Cholesterol 0mg 0%
Sodium 55mg 2%
Carbs 68g 25%
Net carbs 58g
Fiber 11g 38%
Sugar 1g
Protein 6g
Calcium 109mg 11%
Iron 2mg 23%
Potassium 1756mg 37%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene
Beta carotene
Caffeine 0mg
Choline
Copper 0.5mg 51%
Fluoride
Folate (B9) 59μg 15%
Lycopene
Magnesium 50mg 12%
Manganese 1mg 44%
Niacin 2mg 13%
Pantothenic acid 2mg 36%
Phosphorus 143mg 20%
Retinol 0μg
Riboflavin (B2) 0.1mg 6%
Selenium 3μg 5%
Theobromine 0mg
Thiamine 0.4mg 36%
Vitamin A IU 0IU
Vitamin A 0μg 0%
Vitamin B12 0μg 0%
Vitamin B6 1mg 58%
Vitamin C 11mg 12%
Vitamin D IU 0IU
Vitamin D2
Vitamin D3
Vitamin E 1mg 6%
Vitamin K 6μg 5%
Zinc 1mg 10%
Sugars
Sugar 1g
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Starch
Fats
Saturated fats 0.1g 0.5%
Monounsaturated fats 0g
Polyunsaturated fats 0.2g
Trans fats
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA)
Docosahexaenoic Acid (DHA)
Eicosapentaenoic Acid (EPA)
Docosapentaenoic Acid (DPA)
Amino Acids
Alanine 0.2g
Arginine 0.5g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 1g
Glycine 0.2g
Histidine 0.1g
Hydroxyproline
Isoleucine 0.2g
Leucine 0.4g
Lysine 0.2g
Methionine 0.1g
Phenylalanine 0.3g
Proline 0.2g
Serine 0.3g
Threonine 0.2g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.2g

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