Vegetables • Deep Nutrition Analytics
Mountain yam, hawaii, cooked, steamed, without salt
As a recognized vegetables, Mountain yam, hawaii, cooked, steamed, without salt delivers 82 calories per 100g, with energy primarily anchored by carbohydrates (20g) to support daily activity. Its micronutrient contribution is led by Copper, providing 14% of your daily reference value. Offering gentle energy density (0.8 kcal/g) and 20g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 1.7 g
- Carbohydrates
- 20 g
- Fat
- 0.1 g
Produce Profile: Hydration & Micronutrients
Mountain yam, hawaii, cooked, steamed, without salt provides natural botanical nutrition with 82 calories per 100g. Providing dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 495 mg of dietary potassium (11% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Calorie-Conscious Profile
With an energy density of 0.8 kcal/g (82 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 343 kJ |
| Protein | 1.7 g |
| Total lipid (fat) | 0.1 g |
| Carbohydrate, by difference | 20 g |
| Energy | 82 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.1 mg |
| Manganese | 0.3 mg |
| Vitamin B6 | 0.2 mg |
| Potassium | 495 mg |
| Phosphorus | 40 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.4 mg |
| Magnesium, Mg | 10 mg |
| Phosphorus, P | 40 mg |
| Sodium, Na | 12 mg |
| Copper, Cu | 0.1 mg |
| Manganese, Mn | 0.3 mg |
| Calcium, Ca | 8 mg |
| Potassium, K | 495 mg |
| Zinc, Zn | 0.3 mg |
| Selenium, Se | 0.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 12 µg |
| Fatty acids, total saturated | 0 g |
| Tryptophan | 0 g |
| Threonine | 0.1 g |
| Methionine | 0 g |
| Phenylalanine | 0.1 g |
| Tyrosine | 0 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.2 g |
| Glycine | 0.1 g |
| Proline | 0.1 g |
| Ash | 1.1 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0 mg |
| Folate, total | 12 µg |
| Isoleucine | 0.1 g |
| Leucine | 0.1 g |
| Lysine | 0.1 g |
| Cystine | 0 g |
| Valine | 0.1 g |
| Arginine | 0.1 g |
| Histidine | 0 g |
| Aspartic acid | 0.2 g |
| Serine | 0.1 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.5 mg |
| Water | 77.1 g |
| Folate, food | 12 µg |
Serving calculator
Common serving sizes
- cup, cubes145 g
Compare Mountain yam, hawaii, cooked, steamed, without salt with Category Peers
Mountain yam, hawaii, cooked, steamed, without salt vs Mountain yam, hawaii, cooked, steamed, with salt
Compared to Mountain yam, hawaii, cooked, steamed, with salt, Mountain yam, hawaii, cooked, steamed, without salt has 0% more carbohydrates and 0% lower calories per 100g.
Mountain yam, hawaii, cooked, steamed, without salt vs Potatoes, russet, without skin, raw
Compared to Potatoes, russet, without skin, raw, Mountain yam, hawaii, cooked, steamed, without salt has 12% more carbohydrates and 2% lower calories per 100g.
Frequently Asked Questions
How many calories are in Mountain yam, hawaii, cooked, steamed, without salt?
A standard 100-gram serving of Mountain yam, hawaii, cooked, steamed, without salt contains 82 calories (343 kJ), alongside 1.7g of protein, 20g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 145g (cup, cubes): ~119 kcal
Is Mountain yam, hawaii, cooked, steamed, without salt suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 20g of net carbs per 100g (20g total carbs minus -g fiber), consuming Mountain yam, hawaii, cooked, steamed, without salt will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Mountain yam, hawaii, cooked, steamed, without salt?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Mountain yam, hawaii, cooked, steamed, without salt are:
- Copper: 0.129 mg (14% of your daily value)
- Manganese: 0.283 mg (12% of your daily value)
- Vitamin B6: 0.209 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 168433).