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Mountain Yam Nutrition Facts

281 calories in 1 yam

Calories in Mountain Yam
Mountain yam, hawaii, raw
281 calories in 1 yam
1 yam = 420g ≈ 0.926lb ≈ 14.82oz
0.67 calories / gram
6 Weight Watchers points
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Calorie Sources:93% carbohydrates; 6% proteins; 1% fats
Fats:0.42 g (4 calories, 0% by weight)
Carbohydrates:68.50 g (263 calories, 16% by weight)
Proteins:5.63 g (16 calories, 1% by weight)
Alcohol:~
Water:342.05 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-1:420 mcg
Vitamin B-2:42 mcg
Vitamin B-3:2.02 mg
Vitamin B-5:1.81 mg
Vitamin B-6:714 mcg
Vitamin B-9:58.80 mcg
Food folate:58.80 mcg
Dietary Folate Equivalent:58.80 mcg
Folic acid:~
Vitamin B-12:~
Added Vitamin B-12:~
Choline:~
Vitamin C:10.92 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):0.11 g
Copper (Cu):462 mcg
Fluoride (F):~
Iron (Fe):1.85 mg
Magnesium (Mg):50.40 mg
Manganese (Mn):1 mg
Phosphorus (P):0.14 g
Potassium (K):1.76 g
Selenium (Se):2.94 mcg
Sodium (Na):54.60 mg
Zinc (Zn):1.13 mg
Cholesterol:~
Phytosterols:~
Campesterol:~
Stigmasterol:~
β-sitosterol:~
Carbohydrates Total:68.50 g
Dietary Fiber:~
Sugars Total:~
Fructose:~
Galactose:~
Glucose/Dextrose:~
Lactose:~
Maltose:~
Sucrose:~
Starch:~
Proteins Total:5.63 g
Essential amino acids
Phenylalanine:0.25 g
Leucine:0.34 g
Methionine:42 mg
Lysine:0.21 g
Isoleucine:0.17 g
Valine:0.21 g
Threonine:0.17 g
Tryptophan:42 mg
Histidine:0.13 g
Arginine:0.46 g
Non-essential amino acids
Alanine:0.21 g
Aspartic acid:0.55 g
Betaine:~
Cystine:42 mg
Glutamic acid:0.63 g
Glycine:0.17 g
Hydroxyproline:~
Proline:0.17 g
Serine:0.29 g
Tyrosine:0.13 g
Fats Total:0.42 g
Saturated fatty acids:84 mg
Monounsaturated fatty acids:16.80 mg
Polyunsaturated fatty acids:0.17 g
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]:84 mg
Heptadecanoic/Margaric [17:0]:~
Octadecanoic/Stearic [18:0]:8.40 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]:16.80 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]:0.13 g
[18:2 CLAs]:~
[18:2 i]:~
[18:2 Ω-6 c,c]:~
[18:2 t,~]:~
[18:2 t,t]:~
Octadecatrienoic/Linolenic [18:3]:29.40 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:3.44 g
Caffeine:~
Theobromine:~
Product Type:Mountain
Weight Watchers Points:6 point(s)
Atkins Diet (Induction) Rating:0 / 10
Atkins Diet (Maintanence) Rating:1 / 10
Zone Diet Rating:0 / 10
Shorter URL for this page:http://calobonga.com/_t3
Did you know?...In test tube studies garlic has been found to have antibacterial, antiviral, and antifungal activity.
Related: Red Leaf Lettuce
Mountain yam, hawaii, cooked, steamed, without salt
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