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Mountain Yam Nutrition Facts

46 calories in 0.5 cup, cubes

Calories in Mountain Yam
Mountain yam, hawaii, raw
46 calories in 0.5 cup, cubes
0.5 cup, cubes = 68g ≈ 0.150lb ≈ 2.40oz
0.67 calories / gram
1 Weight Watchers point
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Calorie Sources:93% carbohydrates; 6% proteins; 1% fats
Fats:68 mg (1 calorie, 0% by weight)
Carbohydrates:11.09 g (43 calories, 16% by weight)
Proteins:0.91 g (3 calories, 1% by weight)
Alcohol:~
Water:55.38 g (81% by weight)
Fat Composition:63% polyunsaturated; 31% saturated; 6% monounsaturated
Trans Fat :~
Dietary Fiber:~
Cholesterol:~
Caffeine:~
Serving Sizes: 100 g
0.5 cup, cubes
1 yam
Scientific Name:Dioscorea pentaphylla
Refuse:17 %
Refuse Description:Ends and skin
Food Group:Vegetables and Vegetable Products
USDA #:11258
Tags: chinese yam; japanese mountain yam; korean yam; nagaimo; yamaimo;
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Vitamin A:0 IU
Retinol:~
Retinol Activity Equivalent:~
α-Carotene:~
β-Carotene:~
β-Cryptoxanthin:~
Lycopene:~
Lutein + Zeaxanthin:~
Vitamin B-1:68 mcg
Vitamin B-2:6.80 mcg
Vitamin B-3:326.40 mcg
Vitamin B-5:292.40 mcg
Vitamin B-6:115.60 mcg
Vitamin B-9:9.52 mcg
Food folate:9.52 mcg
Dietary Folate Equivalent:9.52 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:~
Vitamin C:1.77 mg
Vitamin D:0
Vitamin D2 (ergocalciferol):~
Vitamin D3 (cholecalciferol):~
Vitamin D (D2 + D3):~
Vitamin E:~
Added α-Tocopherol:~
β-Tocopherol:~
δ-Tocopherol:~
γ-Tocopherol:~
Vitamin K:~
Calcium (Ca):17.68 mg
Copper (Cu):74.80 mcg
Fluoride (F):~
Iron (Fe):299.20 mcg
Magnesium (Mg):8.16 mg
Manganese (Mn):163.20 mcg
Phosphorus (P):23.12 mg
Potassium (K):0.28 g
Selenium (Se):0.48 mcg
Sodium (Na):8.84 mg
Zinc (Zn):183.60 mcg
Cholesterol:~
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:11.09 g
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:0.91 g
Essential amino acids
Phenylalanine:40.80 mg
Leucine:54.40 mg
Methionine:6.80 mg
Lysine:34 mg
Isoleucine:27.20 mg
Valine:34 mg
Threonine:27.20 mg
Tryptophan:6.80 mg
Histidine:20.40 mg
Arginine:74.80 mg
Non-essential amino acids
Alanine:34 mg
Aspartic acid:88.40 mg
Betaine:~
Cystine:6.80 mg
Glutamic acid:0.10 g
Glycine:27.20 mg
Hydroxyproline:~
Proline:27.20 mg
Serine:47.60 mg
Tyrosine:20.40 mg
Fats Total:68 mg
Saturated fatty acids:13.60 mg
Monounsaturated fatty acids:2.72 mg
Polyunsaturated fatty acids:27.20 mg
Trans fatty acids:~
Trans-monoenoic:~
Trans-polyenoic:~
Saturated fatty acids
Butanoic/Butyric [4:0]:~
Hexanoic/Caproic [6:0]:~
Octanoic/Caprylic [8:0]:~
Decanoic/Capric [10:0]:~
Dodecanoic/Lauric [12:0]:~
Tridecanoic [13:0]:~
Tetradecanoic/Myristic [14:0]:~
Pentadecanoic [15:0]:~
Hexadecanoic/Palmitic [16:0]:13.60 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:1.36 mg
Eicosanoic/Arachidic [20:0]:~
Docosanoic/Behenic [22:0]:~
Tetracosanoic/Lignoceric [24:0]:~
Monounsaturated fatty acids
Tetradecenoic/Myristoleic [14:1]:~
Pentadecenoic [15:1]:~
Hexadecenoic/Palmitoleic [16:1]:~
[16:1 cis]:~
[16:1 trans]:~
Heptadecenoic [17:1]:~
Octadecenoic/Oleic [18:1]:2.72 mg
[18:1 cis]:~
[18:1 trans]:~
Eicosenoic/Gadoleic [20:1]:~
Docosenoic/Erucic [22:1]:~
[22:1 cis]:~
[22:1 trans]:~
Cis-Tetracosenoic/Nervonic [24:1 cis]:~
Polyunsaturated fatty acids
Octadecadienoic/Linoleic [18:2]:20.40 mg
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:4.76 mg
[18:3 Ω-3 c,c,c]:~
[18:3 Ω-6 c,c,c]:~
[18:3 i]:~
Octadecatetraenoic/Parinaric [18:4]:~
Eicosadienoic [20:2 Ω-6 c,c]:~
Eicosatrienoic [20:3]:~
[20:3 Ω-3]:~
[20:3 Ω-6]:~
Eicosatetraenoic/Arachidonic [20:4]:~
[20:4 Ω-6]:~
Eicosapentaenoic/Timnodonic [20:5 Ω-3]:~
Heneicosapentaenoic (HPA) [21:5]:~
Docosatetraenoic/Adrenic [22:4]:~
Docosapentaenoic/Clupanodonic [22:5 Ω-3]:~
Docosahexaenoic (DHA) [22:6 Ω-3]:~
Ash:0.56 g
Caffeine:~
Theobromine:~
Product Type:Mountain
Weight Watchers Points:1 point(s)
Atkins Diet (Induction) Rating:0 / 10
Atkins Diet (Maintanence) Rating:1 / 10
Zone Diet Rating:0 / 10
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Related: Red Leaf Lettuce
Mountain yam, hawaii, cooked, steamed, without salt
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