Mountain Yam
✓
Cup, Cubes68 g
✓
Yam420 g

Calories in 1 yam (420 g)
281.4 calories, 3.6 from fat
 
Carbs
68.5 g
 
Proteins
5.6 g
 
Fat
0.4 g
 
Sat. Fat
0.1 g

KEY FACTS

(learn about health benefits or risks)
  • Mountain Yam has low calorie density - this means that the amount of calories you are getting from an ounce is low (0.02 cal/oz).
  • Rich in vitamins and minerals (20.8%/cal) - a good source of Manganese (essential for healthy bones) and Potassium (helps reduce the risk of heart diseases and hypertension).
  • Mountain Yam contains a low amount of risky components that may include saturated fat and sodium (0%/oz).
Calories Nutrition Risky Content
Low
Density
(0.7 cal/g)
High
Density
(20.8 %/cal)
Low
Density
(0 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
11%
Protein
23%
Carbs
42%
Fiber
1%
Fat
1%
Saturated Fat
0%
Cholesterol
2%
Sodium
0%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
94 min
38 min
70 min
113 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Mountain Yam

Serving Size: yam (420g)

* Amount Per Serving
Calories 281.4 cal
Calories from Fat 3.6 cal
% Daily Value
Total Fat 0.4 g 0.6%
Saturated Fat 0.1 g 0.5%
Cholesterol 0 mg 0%
Sodium 54.6 mg 2.3%
Total Carbohydrate 68.5 g 22.8%
Dietary Fiber 10.5 g 42%
Sugars (Added) 0 g 0%
Protein 5.6 g 11.3%
 
Vitamins
Vitamin A 0 IU 0%
Vitamin B6 0.8 mg 37.6%
Vitamin B12 0 mcg 0%
Vitamin C 10.9 mg 18.2%
Vitamin D 0 mcg 0%
Vitamin E 0.9 mg 2.9%
Vitamin K 5.9 mcg 7.4%
 
Minerals
Calcium (Ca) 109.2 mg 10.9%
Copper (Cu) 0.5 mg 23.1%
Iron (Fe) 1.8 mg 10.3%
Magnesium (Mg) 50.4 mg 12.6%
Manganese (Mn) 1 mg 50.8%
Potassium (K) 1755.6 mg 50.2%
Phosphorus (P) 142.8 mg 14.3%
Selenium (Se) 2.9 mcg 4.2%
Zinc (Zn) 1.1 mg 7.6%