Food · Vegetables and Vegetable Products
Mountain yam nutrition facts
A typical portion of mountain yam (1/2 cup, cubes; 68 g, hawaii, raw) has 45 calories and less than 1g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 67 calories (hawaii, raw) to 82 (hawaii, cooked, steamed, without salt).
Nutrition Facts
* 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Mountain yam, hawaii, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 1.3g
- more than 19% of 8,218 USDA reference foods
- Calories per 100 g
- 67
- more than 20% of reference foods
- Sodium per 100 g
- 13mg
- more than 19% of reference foods
1/2 cup, cubes weighs 68 g in USDA's record for Mountain yam, hawaii, raw (FDC 168432).
Where the calories come from: 91% carbohydrate, 1% fat and 8% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Every form of mountain yam USDA describes
Hawaii, cooked, steamed, without… has the most calories per 100 g (82); the fewest: Hawaii, raw (67)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Mountain yam, hawaii, raw | 67 | 1.3 g | 0.1 g | 13 mg |
| Mountain yam, hawaii, cooked, steamed, without salt | 82 | 1.7 g | 0.1 g | 12 mg |
| Mountain yam, hawaii, cooked, steamed, with salt | 82 | 1.7 g | 0.1 g | 248 mg |
Every nutrient in this record (64)
The portion is 1/2 cup, cubes (68 g); % DV is for that portion.
Energy, macronutrients and sugars (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 0.91 g | 1.34 g | 2% |
| Total lipid (fat) | 0.068 g | 0.10 g | 0% |
| Carbohydrate, by difference | 11.1 g | 16.3 g | 4% |
| Ash | 0.56 g | 0.82 g | |
| Energy | 45.6 kcal | 67.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 55.4 g | 81.4 g | |
| Total Sugars | 0.21 g | 0.31 g | |
| Fiber, total dietary | 1.70 g | 2.50 g | 6% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.015 g | 0.022 g | 0% |
| Fatty acids, total monounsaturated | 0.0027 g | 0.0040 g | |
| Fatty acids, total polyunsaturated | 0.031 g | 0.045 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 17.7 mg | 26.0 mg | 1% |
| Iron, Fe | 0.30 mg | 0.44 mg | 2% |
| Magnesium, Mg | 8.16 mg | 12.0 mg | 2% |
| Phosphorus, P | 23.1 mg | 34.0 mg | 2% |
| Potassium, K | 284 mg | 418 mg | 6% |
| Sodium, Na | 8.84 mg | 13.0 mg | 0% |
| Zinc, Zn | 0.18 mg | 0.27 mg | 2% |
| Copper, Cu | 0.075 mg | 0.11 mg | 8% |
| Manganese, Mn | 0.16 mg | 0.24 mg | 7% |
| Selenium, Se | 0.48 µg | 0.70 µg | 1% |
Vitamins (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.14 mg | 0.21 mg | 1% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 1.77 mg | 2.60 mg | 2% |
| Thiamin | 0.069 mg | 0.10 mg | 6% |
| Riboflavin | 0.013 mg | 0.019 mg | 1% |
| Niacin | 0.33 mg | 0.48 mg | 2% |
| Pantothenic acid | 0.29 mg | 0.43 mg | |
| Vitamin B-6 | 0.12 mg | 0.18 mg | 7% |
| Folate, total | 9.52 µg | 14.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Vitamin K (phylloquinone) | 0.95 µg | 1.40 µg | 1% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 9.52 µg | 14.0 µg | |
| Folate, DFE | 9.52 µg | 14.0 µg | 2% |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.0075 g | 0.011 g | |
| Threonine | 0.032 g | 0.047 g | |
| Isoleucine | 0.031 g | 0.045 g | |
| Leucine | 0.057 g | 0.084 g | |
| Lysine | 0.035 g | 0.052 g | |
| Methionine | 0.012 g | 0.018 g | |
| Cystine | 0.011 g | 0.016 g | |
| Phenylalanine | 0.042 g | 0.062 g | |
| Tyrosine | 0.024 g | 0.035 g | |
| Valine | 0.037 g | 0.054 g | |
| Arginine | 0.076 g | 0.11 g | |
| Histidine | 0.020 g | 0.030 g | |
| Alanine | 0.037 g | 0.055 g | |
| Aspartic acid | 0.092 g | 0.14 g | |
| Glutamic acid | 0.11 g | 0.16 g | |
| Glycine | 0.031 g | 0.046 g | |
| Proline | 0.033 g | 0.048 g | |
| Serine | 0.048 g | 0.071 g |
Fatty acids (5)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 16:0 | 0.014 g | 0.020 g | |
| SFA 18:0 | 0.0014 g | 0.0020 g | |
| MUFA 18:1 | 0.0027 g | 0.0040 g | |
| PUFA 18:2 | 0.026 g | 0.038 g | |
| PUFA 18:3 | 0.0048 g | 0.0070 g |
Source: USDA FoodData Central, FDC 168432: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in mountain yam?
45 in 1/2 cup, cubes (68 g) of hawaii, raw; 67 to 82 per 100 g across USDA's descriptions.
How much protein is in mountain yam?
less than 1g in 1/2 cup, cubes; 1.3 g per 100 g.
How much sodium is in mountain yam?
10mg in 1/2 cup, cubes; 13 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov