Mountain yam, hawaii, raw

1 yam (420 g): 281 kcal, 5.6 g protein, 68.5 g carbohydrate and 0.4 g fat.

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Nutrition Facts

Serving size1 yam (420 g)

Amount per serving

Calories280

% Daily Value*

Total Fat 0g	1%
Saturated Fat 0g	0%
Trans Fat 0g
Cholesterol 0mg	0%
Sodium 55mg	2%
Total Carbohydrate 68g	25%
Dietary Fiber 11g	38%
Total Sugars 1g
Includes Added Sugars ≤1g	≤3%
Protein 6g	11%
Vitamin D 0mcg	0%
Calcium 110mg	8%
Iron 1.8mg	10%
Potassium 1760mg	35%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 yam (420 g) gives you

High in Dietary fiber (38% DV), Potassium (37% DV), Copper (51% DV), Manganese (44% DV), Thiamin (B1) (36% DV), Pantothenic acid (B5) (36% DV), Vitamin B6 (44% DV)

Low in total fat, saturated fat, cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

8% protein · 91% carbohydrate · 1% fat

Protein: 6 g 8%
Carbs: 68 g 91%
Fat: 0 g 1%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 81% of foods
Protein: more than 19% of foods
Total fat: less than 93% of foods
Carbohydrate: more than 64% of foods
Dietary fiber: more than 76% of foods
Total sugars: less than 62% of foods
Sodium: less than 81% of foods

All nutrients (53)

Amounts for 1 yam (420 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	281 kcal	67 kcal
Protein	5.63 g	1.34 g	11%
Carbohydrate	68.5 g	16.3 g	25%
Dietary fiber	10.5 g	2.5 g	38%
Total sugars	1.3 g	0.31 g
Water	342 g	81.4 g

Fats and fatty acids (6)
Nutrient	Portion	100 g	% DV
Total fat	0.42 g	0.1 g	1%
Saturated fat	0.092 g	0.022 g	0%
Trans fat	0 g	0 g
Monounsaturated fat	0.017 g	0.004 g
Polyunsaturated fat	0.189 g	0.045 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	109 mg	26 mg	8%
Iron	1.85 mg	0.44 mg	10%
Magnesium	50.4 mg	12 mg	12%
Phosphorus	143 mg	34 mg	11%
Potassium	1756 mg	418 mg	37%
Sodium	54.6 mg	13 mg	2%
Zinc	1.13 mg	0.27 mg	10%
Copper	0.462 mg	0.11 mg	51%
Manganese	1.02 mg	0.242 mg	44%
Selenium	2.94 mcg	0.7 mcg	5%

Vitamins (11)
Nutrient	Portion	100 g	% DV
Vitamin C	10.9 mg	2.6 mg	12%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.882 mg	0.21 mg	6%
Vitamin K	5.88 mcg	1.4 mcg	5%
Thiamin (B1)	0.428 mg	0.102 mg	36%
Riboflavin (B2)	0.08 mg	0.019 mg	6%
Niacin (B3)	2.02 mg	0.481 mg	13%
Pantothenic acid (B5)	1.82 mg	0.433 mg	36%
Vitamin B6	0.752 mg	0.179 mg	44%
Folate	58.8 mcg	14 mcg	15%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.046 g	0.011 g
Threonine	0.197 g	0.047 g
Isoleucine	0.189 g	0.045 g
Leucine	0.353 g	0.084 g
Lysine	0.218 g	0.052 g
Methionine	0.076 g	0.018 g
Cystine	0.067 g	0.016 g
Phenylalanine	0.26 g	0.062 g
Tyrosine	0.147 g	0.035 g
Valine	0.227 g	0.054 g
Arginine	0.47 g	0.112 g
Histidine	0.126 g	0.03 g
Alanine	0.231 g	0.055 g
Aspartic acid	0.571 g	0.136 g
Glutamic acid	0.668 g	0.159 g
Glycine	0.193 g	0.046 g
Proline	0.202 g	0.048 g
Serine	0.298 g	0.071 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 168432(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.