Mountain yam, hawaii, cooked, steamed, with salt
Mountain yam, hawaii, cooked, steamed, with salt is a vegetable at 82.0 calories per 100g. This vegetable is virtually fat-free. Vegetables provide essential vitamins, minerals, and dietary fiber with relatively few calories. They are a cornerstone of virtually every dietary guideline worldwide. Our database tracks 60 nutrients for this food, plus glycemic index, environmental footprint data.
Top Nutrients
Data for 60 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 77.1 | g | — | 2% |
| Calories SR | 82.0 | kcal | — | — |
| Energy (kJ) SR | 344 | kj | — | — |
| Protein SR | 1.7 | g | — | 3% |
| Total Fat SR | 0.08 | g | — | — |
| Carbohydrate SR | 20.0 | g | — | 15% |
| Ash SR | 1.1 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 8.0 | mg | — | 1% |
| Iron SR | 0.43 | mg | — | 5% |
| Magnesium SR | 10.0 | mg | — | 2% |
| Phosphorus SR | 40.0 | mg | — | 6% |
| Potassium SR | 495 | mg | — | 15% |
| Sodium SR | 248 | mg | — | 16% |
| Zinc SR | 0.32 | mg | — | 3% |
| Copper SR | 0.13 | mg | — | 14% |
| Manganese SR | 0.28 | mg | — | 12% |
| Selenium SR | 0.90 | µg | — | 2% |
Vitamins 16
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 0 | µg | — | — |
| Vitamin A (IU) SR | 0 | IU | — | — |
| Retinol SR | 0 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Thiamin (B1) SR | 0.09 | mg | — | 7% |
| Riboflavin (B2) SR | 0.01 | mg | — | 1% |
| Niacin (B3) SR | 0.13 | mg | — | 1% |
| Pantothenic Acid (B5) SR | 0.48 | mg | — | 10% |
| Vitamin B6 SR | 0.21 | mg | — | 16% |
| Folate SR | 12.0 | µg | — | 3% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 12.0 | µg | — | — |
| Folate (DFE) SR | 12.0 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
Fatty Acids 5
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 0.02 | g | — | — |
| Monounsaturated Fat SR | 0.003 | g | — | — |
| Polyunsaturated Fat SR | 0.04 | g | — | — |
| Trans Fat SR | 0 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
Individual Fatty Acids 4
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Palmitic Acid (16:0) SR | 0.01 | g | — | — |
| Stearic Acid (18:0) SR | 0.001 | g | — | — |
| Linoleic Acid (18:2) SR | 0.03 | g | — | 0% |
| Linolenic Acid (18:3) SR | 0.006 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.01 | g | — | — |
| Threonine SR | 0.06 | g | — | — |
| Isoleucine SR | 0.06 | g | — | — |
| Leucine SR | 0.11 | g | — | — |
| Lysine SR | 0.07 | g | — | — |
| Methionine SR | 0.02 | g | — | — |
| Cystine SR | 0.02 | g | — | — |
| Phenylalanine SR | 0.08 | g | — | — |
| Tyrosine SR | 0.05 | g | — | — |
| Valine SR | 0.07 | g | — | — |
| Arginine SR | 0.14 | g | — | — |
| Histidine SR | 0.04 | g | — | — |
| Alanine SR | 0.07 | g | — | — |
| Aspartic Acid SR | 0.17 | g | — | — |
| Glutamic Acid SR | 0.20 | g | — | — |
| Glycine SR | 0.06 | g | — | — |
| Proline SR | 0.06 | g | — | — |
| Serine SR | 0.09 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
⚠ Antagonisms — nutrients that compete
High potassium intake promotes renal sodium excretion and attenuates the blood pressure–raising effect of sodium. A higher K:Na ratio is associated with lower cardiovascular risk.
Aburto et al., BMJ, 2013
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.01 | 8.1 |
| Threonine | 0.06 | 35.3 |
| Isoleucine | 0.06 | 34.1 |
| Leucine | 0.11 | 63.0 |
| Lysine | 0.07 | 38.7 |
| Methionine | 0.02 | 13.3 |
| Cystine | 0.02 | 12.1 |
| Phenylalanine | 0.08 | 46.2 |
| Tyrosine | 0.05 | 26.6 |
| Valine | 0.07 | 40.5 |
| Arginine | 0.14 | 83.2 |
| Histidine | 0.04 | 22.0 |
| Alanine | 0.07 | 41.0 |
| Aspartic Acid | 0.17 | 101.2 |
| Glutamic Acid | 0.20 | 118.5 |
| Glycine | 0.06 | 34.7 |
| Proline | 0.06 | 35.3 |
| Serine | 0.09 | 53.2 |
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Sweet Potatoes” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic Impact
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. Glycemic Load (GL) accounts for typical serving size. Low GI < 55, Medium 56–69, High ≥ 70.
GI data matched from: “Yam, boiled” · ●●● high confidence
Source: International Tables of Glycemic Index (Sydney University, 2021)
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Other Vegetables” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Vegetables
Top 10 countries by per capita supply of the “Vegetables” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+76%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
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Frequently Asked Questions
How many calories are in Mountain yam, hawaii, cooked, steamed, with salt?
Mountain yam, hawaii, cooked, steamed, with salt contains 82.0 kcal per 100 grams, making it a moderate-calorie food. The energy comes from 1.7g of protein (8% of calories), 0.08g of fat (1%), and 20.0g of carbohydrates (98%). Carbohydrates are the primary energy source.
What is Mountain yam, hawaii, cooked, steamed, with salt most nutritious for?
The standout nutrient in Mountain yam, hawaii, cooked, steamed, with salt is Sodium, providing 248 mg per 100g (16% of the Daily Value). It is also a notable source of Vitamin B6 (16% DV). Our database tracks 60 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Mountain yam, hawaii, cooked, steamed, with salt high in protein?
At 1.7g per 100 grams, Mountain yam, hawaii, cooked, steamed, with salt is not a significant source of protein. Pair with protein-rich foods like legumes, meat, fish, or dairy to meet daily protein needs.
How much fiber is in Mountain yam, hawaii, cooked, steamed, with salt?
Mountain yam, hawaii, cooked, steamed, with salt contains no dietary fiber. This is typical for this type of food. Pair with plant-based foods to ensure adequate fiber intake.
What is the glycemic index of Mountain yam, hawaii, cooked, steamed, with salt?
Mountain yam, hawaii, cooked, steamed, with salt has a glycemic index of 37, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.