How many calories are in hawaii mountain yam?
Hawaii mountain yam (1/2 cup, cubes, 68 g) has 46 calories. 100 g has 67 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 45.
Nutrition database · Root vegetables and tubers
Hawaii Mountain Yam Nutrition Facts
Hawaii mountain yam (1/2 cup, cubes, 68 g) has 46 calories, 0.9 g protein, 11.1 g carbohydrate and 0.1 g fat, according to USDA FoodData Central. 100 g has 67 calories. Change the serving below and the label, the summary and the full nutrient table update together.
Hawaii Mountain Yam Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
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1/2 cup, cubes (68 g)
At a glance
- Calories
- 46
- Protein
- 0.9 g · 2%
- Total carbohydrate
- 11.1 g · 4%
- Total fat
- 0.1 g · 0%
- Dietary fiber
- 1.7 g · 6%
- Total sugars
- 0.2 g · 0%
- Sodium
- 8.8 mg · 0%
Opens the free label generator with this amount of hawaii mountain yam already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 46 | 67 | |
| Total fat | 0.1 g | 0% | 0.1 g |
| Saturated fat | <0.1 g | 0% | 0.02 g |
| Trans fat | 0 g | 0 g | |
| Monounsaturated fat | <0.1 g | 0 g | |
| Polyunsaturated fat | <0.1 g | 0.05 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 8.8 mg | 0% | 13 mg |
| Total carbohydrate | 11.1 g | 4% | 16.3 g |
| Dietary fiber | 1.7 g | 6% | 2.5 g |
| Total sugars | 0.2 g | 0.31 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 0.9 g | 1.34 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | not reported | ||
| Vitamin C | 1.8 mg | 2% | 2.6 mg |
| Vitamin E | 0.14 mg | 1% | 0.21 mg |
| Vitamin K | 0.95 mcg | 1% | 1.4 mcg |
| Thiamin (B1) | 0.07 mg | 6% | 0.1 mg |
| Riboflavin (B2) | <0.1 mg | 1% | 0.02 mg |
| Niacin (B3) | 0.33 mg | 2% | 0.48 mg |
| Vitamin B6 | 0.12 mg | 7% | 0.18 mg |
| Folate (DFE) | 9.5 mcg | 2% | 14 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | not reported | ||
| Minerals | |||
| Calcium | 18 mg | 1% | 26 mg |
| Iron | 0.3 mg | 2% | 0.44 mg |
| Potassium | 284 mg | 6% | 418 mg |
| Magnesium | 8.2 mg | 2% | 12 mg |
| Phosphorus | 23 mg | 2% | 34 mg |
| Zinc | 0.18 mg | 2% | 0.27 mg |
| Copper | 0.07 mg | 8% | 0.11 mg |
| Manganese | 0.16 mg | 7% | 0.24 mg |
| Selenium | 0.48 mcg | 1% | 0.7 mcg |
| Other | |||
| Water | 55.4 g | 81.4 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Hawaii Mountain Yam nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1/2 cup, cubes | 68 g | 46 | 11.1 g | 0.9 g | 0.1 g | 1.7 g | 0.2 g |
| 1 yam | 420 g | 281 | 68.5 g | 5.6 g | 0.4 g | 10.5 g | 1.3 g |
| 100 g | 100 g | 67 | 16.3 g | 1.3 g | 0.1 g | 2.5 g | 0.3 g |
Hawaii Mountain Yam nutrition per 100 grams
100 g of hawaii mountain yam has 67 calories, 1.34 g protein, 16.3 g carbohydrate, 2.5 g fiber, 0.31 g sugars and 0.1 g fat.
Where the calories in hawaii mountain yam come from
About 91% of the calories in hawaii mountain yam come from carbohydrate, 1% from fat and 8% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Hawaii Mountain Yam nutrition label for Canada, the EU and the UK
The same serving of hawaii mountain yam, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1/2 cup, cubes (68g) / pour 1/2 cup, cubes (68g)
Calories
45
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 0 g | 0 % |
| Saturated / Saturés | 0 g + Trans 0 g | 0 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 10 mg | 0 % |
| Carbohydrate / Glucides | 11 g | 4 % |
| Fibre / Fibres | 2 g | 6 % |
| Sugars / Sucres | 0 g | 0 % |
| Protein / Protéines | 1 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 18 mg | 1 % |
| Iron / Fer | 0 mg | 2 % |
| Potassium | 284 mg | 8 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 280 kJ / 67 kcal |
| Fat | 0.1 g |
| of which saturates | 0.0 g |
| Carbohydrate | 16 g |
| of which sugars | 0.3 g |
| Protein | 1.3 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 68g | %RI* | |
|---|---|---|---|
| Energy | 280 kJ 67 kcal |
191 kJ 46 kcal |
2.3% |
| Fat | 0 gg | 0 gg | <1% |
| of which saturates | 0 gg | 0 gg | <1% |
| Carbohydrate | 16g | 11g | 4.3% |
| of which sugars | 0 gg | 0 gg | <1% |
| Fibre | 2.5g | 1.7g | - |
| Protein | 1.3g | 0.9g | 1.8% |
| Salt | 0.03g | 0.02g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about hawaii mountain yam
How many calories are in hawaii mountain yam?
Hawaii mountain yam (1/2 cup, cubes, 68 g) has 46 calories. 100 g has 67 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 45.
How many calories are in 100 g of hawaii mountain yam?
100 g of hawaii mountain yam has 67 calories, 1.34 g protein, 16.3 g carbohydrate and 0.1 g fat.
How much protein is in hawaii mountain yam?
Hawaii mountain yam (1/2 cup, cubes, 68 g) has 0.9 g protein, 2% of the 50 g Daily Value. 100 g has 1.34 g.
What is a serving of hawaii mountain yam?
This page defaults to 1/2 cup, cubes (68 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for hawaii mountain yam.
Can I use hawaii mountain yam in a Nutrition Facts label calculation?
Yes. Open the generator with hawaii mountain yam added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Related foods
Often compared or used with hawaii mountain yam
- Parsnips100 cal per 1 cup slices
- Sweet Potato103 cal per 1 medium (2" dia, 5" long, raw)
- Potato161 cal per 1 potato medium
- Beets58 cal per 1 cup
- Lotus Root Boiled59 cal per 10 slices (2-1/2" dia)
More in Root vegetables and tubers
Tools and guides for labeling hawaii mountain yam
If you make and sell a product that contains hawaii mountain yam, these free tools cover the next steps.
- Nutrition Facts label generatorAdd hawaii mountain yam and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare hawaii mountain yam with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 168432: "Mountain yam, hawaii, raw". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with hawaii mountain yam
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