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How Many Calories in Mountain Yam, Hawaii, Cooked, Steamed, with Salt?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 23 kcal | 0.5g |
| 100g | 82 kcal | 1.7g |
| 1 cup, cubes | 119 kcal | 2.5g |
A mountain yam, hawaii, cooked, steamed, with salt contains 82 calories per 100g. A typical 1 cup, cubes (145g) provides about 119 calories. Mountain Yam, Hawaii, Cooked, Steamed, with Salt is moderate in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mountain Yam, Hawaii, Cooked, Steamed, with Salt Nutrition Facts
| Nutrient | Per 100g | Per serving (145g) |
|---|---|---|
| Calories | 82 kcal | 119 kcal |
| Protein | 1.7g | 2.5g |
| Carbohydrates | 20.0g | 29.0g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 0.0g | 0.0g |
| Sodium | 248.0mg | 360mg |
| Potassium | 495.0mg | 718mg |
| Calcium | 8.0mg | 12mg |
| Iron | 0.4mg | 0.6mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.9µg | 1µg |
| Riboflavin (B2) | 0.0mg | 0.0mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in saturated fat (0% DV)
- A good source of potassium (11% DV)
- Calories: 4% DV
- Protein: 3% DV
- Carbohydrates: 7% DV
- Fibre: 0% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 11% DV
- Potassium: 11% DV
- Calcium: 1% DV
- Iron: 2% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 2% DV
- Riboflavin (B2): 0% DV
Useful for tracking mountain yam, hawaii, cooked, steamed, with salt
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Have a cat or dog? Check whether mountain yam, hawaii, cooked, steamed, with salt is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out mountain yam, hawaii, cooked, steamed, with salt for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Cooking method matters here too — boiling can leach some water-soluble vitamins into the cooking water, while steaming or roasting tends to retain more.
Frequently Asked Questions
How many calories in mountain yam, hawaii, cooked, steamed, with salt per 100g?
Mountain Yam, Hawaii, Cooked, Steamed, with Salt contains 82 calories per 100g, based on USDA reference data.
Is mountain yam, hawaii, cooked, steamed, with salt high in calories?
A 1 cup, cubes of mountain yam, hawaii, cooked, steamed, with salt (145g) has around 119 calories — roughly 6% of a 2,000-calorie daily intake.
Is mountain yam, hawaii, cooked, steamed, with salt good for weight loss?
At 82 calories per 100g, mountain yam, hawaii, cooked, steamed, with salt is relatively low in calories and can fit well into a weight-loss diet. A 1 cup, cubes provides about 119 calories.
How much protein is in mountain yam, hawaii, cooked, steamed, with salt?
Mountain Yam, Hawaii, Cooked, Steamed, with Salt contains 1.7g of protein per 100g.
Is mountain yam, hawaii, cooked, steamed, with salt a good source of fibre?
Mountain Yam, Hawaii, Cooked, Steamed, with Salt is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does mountain yam, hawaii, cooked, steamed, with salt compare to mountain yam, hawaii, cooked, steamed, without salt?
Mountain Yam, Hawaii, Cooked, Steamed, with Salt has 82 calories per 100g, close to mountain yam, hawaii, cooked, steamed, without salt at 82 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of mountain yam, hawaii, cooked, steamed, with salt for 20g of protein?
With 1.7g of protein per 100g, you'd need roughly 1176g of mountain yam, hawaii, cooked, steamed, with salt to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to mountain yam, hawaii, cooked, steamed, with salt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mountain Yam, Hawaii, Cooked, Steamed, with Salt (this page) | 82 kcal | 1.7g | 20.0g | 0.1g |
| Mountain Yam, Hawaii, Cooked, Steamed, without Salt | 82 kcal | 1.7g | 20.0g | 0.1g |
| Potatoes, Hash Brown, Frozen, Plain, Unprepared | 82 kcal | 2.1g | 17.7g | 0.6g |
| Salsify, (vegetable Oyster), Raw | 82 kcal | 3.3g | 18.6g | 0.2g |
| Tomato Products, Canned, Paste, without Salt Added | 82 kcal | 4.3g | 18.9g | 0.5g |
| Beans, Pinto, Mature Seeds, Canned, Solids and Liquids | 82 kcal | 4.6g | 15.2g | 0.6g |
| Beans, Pinto, Mature Seeds, Canned, Solids and Liquids, Low Sodium | 82 kcal | 4.6g | 15.2g | 0.6g |
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.