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How Many Calories in Mountain Yam, Hawaii, Raw?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 19 kcal | 0.4g |
| 100g | 67 kcal | 1.3g |
| 0.5 cup, cubes | 46 kcal | 0.9g |
A mountain yam, hawaii, raw contains 67 calories per 100g. A typical 0.5 cup, cubes (68g) provides about 46 calories. Mountain Yam, Hawaii, Raw is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Mountain Yam, Hawaii, Raw Nutrition Facts
| Nutrient | Per 100g | Per serving (68g) |
|---|---|---|
| Calories | 67 kcal | 46 kcal |
| Protein | 1.3g | 0.9g |
| Carbohydrates | 16.3g | 11.1g |
| of which Sugars | 0.3g | 0.2g |
| Fat | 0.1g | 0.1g |
| of which Saturates | 0.0g | 0.0g |
| Fibre | 2.5g | 1.7g |
| Sodium | 13.0mg | 9mg |
| Potassium | 418.0mg | 284mg |
| Calcium | 26.0mg | 18mg |
| Iron | 0.4mg | 0.3mg |
| Vitamin C | 2.6mg | 1.8mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 0.7µg | 0µg |
| 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)
- Low in sodium (1% DV)
- Calories: 3% DV
- Protein: 3% DV
- Carbohydrates: 6% DV
- Fibre: 9% DV
- Fat: 0% DV
- Saturated fat: 0% DV
- Sodium: 1% DV
- Potassium: 9% DV
- Calcium: 2% DV
- Iron: 2% DV
- Vitamin C: 3% DV
- Vitamin A: 0% DV
- Selenium: 1% DV
- Riboflavin (B2): 0% DV
Useful for tracking mountain yam, hawaii, raw
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Have a cat or dog? Check whether mountain yam, hawaii, raw 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, raw 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, raw per 100g?
Mountain Yam, Hawaii, Raw contains 67 calories per 100g, based on USDA reference data.
Is mountain yam, hawaii, raw high in calories?
A 0.5 cup, cubes of mountain yam, hawaii, raw (68g) has around 46 calories — roughly 2% of a 2,000-calorie daily intake.
Is mountain yam, hawaii, raw good for weight loss?
At 67 calories per 100g, mountain yam, hawaii, raw is relatively low in calories and can fit well into a weight-loss diet. A 0.5 cup, cubes provides about 46 calories.
How much protein is in mountain yam, hawaii, raw?
Mountain Yam, Hawaii, Raw contains 1.3g of protein per 100g.
Is mountain yam, hawaii, raw a good source of fibre?
Mountain Yam, Hawaii, Raw is relatively low in fibre at 2.5g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does mountain yam, hawaii, raw compare to beans, navy, mature seeds, sprouted, raw?
Mountain Yam, Hawaii, Raw has 67 calories per 100g, close to beans, navy, mature seeds, sprouted, raw at 67 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of mountain yam, hawaii, raw for 20g of protein?
With 1.3g of protein per 100g, you'd need roughly 1538g of mountain yam, hawaii, raw to reach 20g of protein
Foods with a similar calorie count
Other vegetables closest to mountain yam, hawaii, raw by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mountain Yam, Hawaii, Raw (this page) | 67 kcal | 1.3g | 16.3g | 0.1g |
| Beans, Navy, Mature Seeds, Sprouted, Raw | 67 kcal | 6.2g | 13.1g | 0.7g |
| Corn, Sweet, Yellow, Canned, Whole Kernel, Drained Solids | 67 kcal | 2.3g | 14.3g | 1.2g |
| Pace, Traditional Refried Beans | 67 kcal | 4.2g | 10.8g | 0.0g |
| Lotus Root, Cooked, Boiled, Drained, without Salt | 66 kcal | 1.6g | 16.0g | 0.1g |
| Peas, Green (includes Baby and Lesuer Types), Canned, Drained Solids | 68 kcal | 4.5g | 11.4g | 0.8g |
| Salsify, Cooked, Boiled, Drained, without Salt | 68 kcal | 2.7g | 15.4g | 0.2g |
More kit for mountain yam, hawaii, raw tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.