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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, Hawaii mountain yam is a nutrient-dense vegetable. It is a great source of complex carbohydrates for sustained energy and provides essential nutrients like Vitamin C, potassium, and manganese while being naturally low in fat.
This yam supports digestive health through its high fiber content and aids immune function with Vitamin C. It also contains antioxidants and diosgenin, a plant steroid that may help regulate hormones and reduce inflammation.
A 100g serving contains approximately 67 calories and 16.3g of carbohydrates. It is a starchy vegetable, making it an excellent source of energy for active individuals.
No, Hawaii mountain yam is not considered keto-friendly. With over 16g of carbohydrates per 100g, it is a high-starch vegetable that would likely exceed the daily carb limits of a strict ketogenic diet.
Yes, it is naturally gluten-free and vegan. It is a safe and nutritious whole-food option for individuals with celiac disease, gluten sensitivities, or those following a plant-based lifestyle.
It can be prepared similarly to a potato or taro by boiling, steaming, roasting, or mashing. It is commonly used in stews, soups, or even sweetened for use in traditional desserts.
It has a mild, earthy, and slightly nutty flavor with a subtle sweetness. Its texture is starchy and becomes creamy when boiled or mashed, allowing it to absorb the flavors of other ingredients in a dish.
raw hawaii mountain yam is a versatile ingredient found in cuisines around the world. With 67 calories per 100g and 1.34 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 0 recipes featuring raw hawaii mountain yam with step-by-step instructions.
Browse recipes →While some specific mountain yam varieties like Nagaimo are eaten raw, Hawaii mountain yams are generally best consumed cooked. Cooking improves the texture and ensures the starches are easily digestible.
Store whole, unpeeled yams in a cool, dark, and dry place with good ventilation for up to two weeks. Once sliced, wrap the exposed end tightly and store it in the refrigerator for 2 to 3 days.
Yes, the dietary fiber in Hawaii mountain yam helps slow down the absorption of sugar in the bloodstream. This can help prevent rapid insulin spikes, making it a better carbohydrate choice for blood sugar management compared to refined grains.