Vegetable
raw hawaii mountain yam.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw nagaimoraw yamaimoraw chinese yamraw cinnamon vineraw pi yao
SERVING
CALORIES
118
PROTEIN
1.5g
CARBS
27.9g
FAT
0.17g
FIBER
4.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories118kcal—
Protein1.5g3%
Carbohydrates27.9g10%
Fiber4.1g15%
Sugar0.50g1%
Total fat0.17g0%
Saturated fat0.04g0%
Trans fat0g—
Cholesterol0mg0%
Water69.6g—
MINERALS
Sodium9.0mg0%
Potassium816mg17%
Calcium17mg1%
Iron0.54mg3%
Magnesium21mg5%
Phosphorus55mg4%
Zinc0.24mg2%
Copper0.18mg20%
Manganese0.40mg17%
Selenium0.70µg1%
VITAMINS
Vitamin A7.0µg1%
Vitamin C17.1mg19%
Vitamin D0µg0%
Vitamin E0.35mg2%
Vitamin K2.3µg2%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.55mg3%
Pantothenic acid (B5)0.31mg6%
Vitamin B60.29mg17%
Folate (B9)23µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon15g
1 teaspoon5g
1 oz28.4g
1 lb453.6g
1 piece300g
HEALTH BENEFITS
Why eat it.
- ✓High in potassium which supports heart health and blood pressure
- ✓Contains digestive enzymes like amylase to aid gut health
- ✓Low glycemic index compared to standard potatoes
- ✓Rich in dietary fiber for improved digestion
- ✓Contains allantoin which may support skin health and healing
COOKING TIPS
In the kitchen.
- 1Wear gloves when peeling as the mucilage can cause skin irritation for some people
- 2Soak peeled slices in water with a splash of vinegar to prevent oxidation and browning
- 3Can be eaten raw by grating into a 'tororo' paste, which is a unique property of this yam
STORAGE
Keep it fresh.
- Store whole, unpeeled yams in a cool, dark, and well-ventilated place for up to 3 weeks
- Once cut, wrap the exposed end tightly in plastic wrap and refrigerate for up to 1 week
- Can be grated and frozen in airtight bags for up to 1 month
FAQ
Frequently asked questions.
How long does raw mountain yam last?
Whole yams last 2-3 weeks in a cool, dark place. Once cut, they should be refrigerated and used within 5-7 days.
Can you eat Hawaii mountain yam raw?
Yes, unlike most other yams and potatoes, mountain yams (Nagaimo) can be eaten raw. They are often grated into a slimy paste called tororo.
Why does my skin itch after touching the peeled yam?
Mountain yams contain calcium oxalate crystals under the skin which can cause a temporary itchy sensation. Wearing gloves or rinsing with vinegar water helps.
What is a good substitute for mountain yam?
If cooking, taro or regular yams work. If a recipe calls for it raw/grated, there is no perfect substitute, but grated lotus root provides a similar texture.
How do I select a good mountain yam?
Look for roots that are firm, heavy for their size, and have smooth, tan skin without soft spots or mold.
Is mountain yam good for weight loss?
Yes, it is high in fiber and has a lower glycemic index than many other starches, helping you feel full longer.
Can I freeze mountain yam?
Yes, it is best frozen after being grated into a puree. Store in a freezer-safe bag with the air squeezed out.
What does mountain yam taste like?
It has a very mild, slightly sweet, and earthy flavor. Its most notable characteristic is its crunchy texture when sliced or slimy texture when grated.
