Mountain yam, hawaii, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Earthy and starchy raw Hawaiian mountain yam, a versatile root vegetable ready to be cooked. Its unique texture and mild flavor make it a staple in traditional cuisine.
Per 100g reference serving, Mountain yam, hawaii, raw provides 67 kcal of energy, 1.34g protein (8% of calories), 16.3g total carbohydrates (91% of calories, including 2.5g dietary fiber and 0.31g sugars), and 0.1g total fat (1% of calories).
Vitamins Profile in Mountain yam, hawaii, raw (Per 100g)
Track how Mountain yam, hawaii, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.6 mg | 2.9% DV |
| Vitamin E (Alpha-Tocopherol) | 0.21 mg | 1.4% DV |
| Vitamin K (Phylloquinone) | 1.4 µg | 1.2% DV |
| Vitamin B1 (Thiamin) | 0.102 mg | 8.5% DV |
| Vitamin B2 (Riboflavin) | 0.019 mg | 1.5% DV |
| Vitamin B3 (Niacin) | 0.481 mg | 3% DV |
| Vitamin B5 (Pantothenic Acid) | 0.433 mg | 8.7% DV |
| Vitamin B6 (Pyridoxine) | 0.179 mg | 10.5% DV |
| Total Folate (Vitamin B9) | 14 µg | 3.5% DV |
| Folate (Dietary Folate Equivalents) | 14 µg | 3.5% DV |
| Natural Food Folate | 14 µg | 3.5% DV |
Minerals & Electrolytes in Mountain yam, hawaii, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.44 mg | 2.4% DV |
| Calcium (Ca) | 26 mg | 2% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 418 mg | 8.9% DV |
| Zinc (Zn) | 0.27 mg | 2.5% DV |
| Selenium (Se) | 0.7 µg | 1.3% DV |
| Phosphorus (P) | 34 mg | 2.7% DV |
| Copper (Cu) | 0.11 mg | 12.2% DV |
| Manganese (Mn) | 0.242 mg | 10.5% DV |
| Sodium (Na) | 13 mg | 0.6% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.007 g | 0.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.038 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.004 g | 0% DV |
| Polyunsaturated Fat (PUFA) | 0.045 g | 0.2% DV |
| Saturated Fat (SFA) | 0.022 g | 0.1% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.084 g | 2.8% DV |
| Isoleucine (BCAA) | 0.045 g | 3% DV |
| Valine (BCAA) | 0.054 g | 3% DV |
| Lysine | 0.052 g | 2.5% DV |
| Methionine | 0.018 g | 1.8% DV |
| Tryptophan | 0.011 g | 2.7% DV |
| Phenylalanine | 0.062 g | 4.1% DV |
| Threonine | 0.047 g | 4.3% DV |
| Histidine | 0.03 g | 3.8% DV |
| Glycine | 0.046 g | 1.5% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Mountain yam, hawaii, raw contains 67 calories (kcal), 1.34g of protein, 16.3g of carbohydrates (2.5g fiber, 0.31g total sugars), and 0.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Mountain yam, hawaii, raw has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -7.51 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Mountain yam, hawaii, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Mountain yam, hawaii, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.