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Mountain yam (hawaii, raw) — Nutrition Facts
USDA FoodData Central · Low protein density2 g protein per 100 kcal
Protein 8% · 1.3 g
Carbs 91% · 16.3 g
Fat 1% · 0.1 g
Diet compliance
| Diet | Why |
|---|
| ✗ Keto | 13.8 g net carbs / 100 g — keto-friendly means <6 g |
| ✗ Carnivore | not animal flesh |
| ✓ Vegan | no animal products |
| ✓ Vegetarian | no meat or fish (dairy/eggs OK) |
| ✓ Whole30 | no grains, dairy, legumes, or added sugar |
Nutrition label — per 100 g
Nutrition Facts
Mountain yam (hawaii, raw) · per 100 g
Calories67
Total Fat 0.1 g0% DV
Saturated Fat 0 g0% DV
Cholesterol 0 mg0% DV
Sodium 13 mg1% DV
Total Carbs 16.3 g6% DV
Fiber 2.5 g9% DV
Sugars 0.3 g
Protein 1.3 g3% DV
Vitamin D 0 µg · Calcium 26 mg · Iron 0.4 mg · Potassium 418 mg
Based on FDA Daily Values · USDA FoodData Central
Calories & protein per common portion
| Portion | Weight | Calories |
|---|
| 100 grams | 100 g | 67 |
| 0.5 cup, cubes | 68 g | 45.6 |
| 1 yam | 420 g | 281.4 |
Protein per calorie
Mountain yam (hawaii, raw) delivers 2 g of protein per 100 calories — see where it ranks →
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FAQ
How many calories are in Mountain yam (hawaii, raw)?
Mountain yam (hawaii, raw) has 67 calories per 100 grams, which is about 45.6 calories per 0.5 cup, cubes.
How much protein is in Mountain yam (hawaii, raw)?
Mountain yam (hawaii, raw) has 1.3 g of protein per 100 grams — 2 g of protein per 100 calories.
Is Mountain yam (hawaii, raw) keto-friendly?
Mountain yam (hawaii, raw) has 13.8 g net carbs per 100 g, so it is not keto-friendly under the 6 g net-carbs-per-100 g rule of thumb.
Is Mountain yam (hawaii, raw) vegan?
Mountain yam (hawaii, raw) is vegan — it contains no animal-derived ingredients.
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