Vegetable
steamed unsalted hawaii mountain yam.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
118
PROTEIN
1.5g
CARBS
27.9g
FAT
0.10g
FIBER
4.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories118kcal—
Protein1.5g3%
Carbohydrates27.9g10%
Fiber4.1g15%
Sugar0.50g1%
Total fat0.10g0%
Saturated fat0.03g0%
Trans fat0g—
Cholesterol0mg0%
Water69.6g—
MINERALS
Sodium9.0mg0%
Potassium816mg17%
Calcium17mg1%
Iron0.50mg3%
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)0.67mg4%
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 cup145g
1 tablespoon9.1g
1 teaspoon3g
1 ml0.6g
1 liter604.2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, particularly anthocyanins, which give it its vibrant purple color and help combat cellular damage.
- ✓Excellent source of complex carbohydrates and dietary fiber, promoting digestive health and providing sustained energy.
- ✓Contains essential nutrients like Vitamin C, potassium, and manganese, which support immune function, blood pressure regulation, and bone health.
- ✓May possess anti-inflammatory properties that can help reduce the risk of chronic diseases.
COOKING TIPS
In the kitchen.
- 1Mash the steamed yam with a little coconut milk or butter for a creamy, vibrant, and naturally sweet side dish.
- 2Cube the cooked yam and add it to salads, grain bowls, or stir-fries for a pop of color and a nutritional boost.
- 3Blend steamed yam into smoothies or use it as a base for desserts like puddings, pies, or ice cream for its beautiful color and creamy texture.
- 4The vibrant purple color can bleed into other ingredients, so cook it separately if you want to maintain the color of other foods in a dish.
STORAGE
Keep it fresh.
- Store cooked, steamed yam in an airtight container in the refrigerator for up to 4 days.
- For longer storage, mash the steamed yam and freeze it in an airtight container or freezer bag for up to 3 months.
FAQ
Frequently asked questions.
Is steamed Hawaii mountain yam healthy?
Yes, it is highly nutritious. It is rich in anthocyanins (antioxidants), fiber, Vitamin C, and potassium, which support heart health, immune function, and digestive wellness.
How many calories and carbohydrates are in this yam?
A 100g serving of steamed Hawaii mountain yam contains approximately 118 calories and 27.9g of carbohydrates. It is an excellent source of complex carbohydrates that provide sustained energy.
Is Hawaii mountain yam good for weight loss?
While it is more calorie-dense than watery vegetables, its high fiber content promotes satiety and helps you feel full longer. When consumed in moderation, it is a healthy, nutrient-dense replacement for refined starches.
Is this ingredient vegan and gluten-free?
Yes, steamed unsalted Hawaii mountain yam is naturally vegan and gluten-free. It is a whole plant food containing no animal products or gluten-containing proteins.
Is Hawaii mountain yam keto-friendly?
No, it is generally not suitable for a strict ketogenic diet. With nearly 28g of carbohydrates per 100g, it is a high-starch vegetable that would likely exceed daily carb limits for those in ketosis.
What does steamed Hawaii mountain yam taste like?
It has a mildly sweet, nutty flavor with a creamy and dense texture. Many describe the taste as a blend of traditional sweet potato and chestnut, often accompanied by a subtle floral aroma.
Why is the flesh of the Hawaii mountain yam purple?
The vibrant purple color is due to high levels of anthocyanins, the same antioxidants found in blueberries. These compounds help combat cellular damage and may reduce inflammation in the body.
Can I eat the skin of the Hawaii mountain yam?
Yes, the skin is edible and contains additional fiber and nutrients. If you choose to eat the skin, ensure the yam is scrubbed thoroughly before steaming to remove any soil or debris.
How should I store steamed Hawaii mountain yam?
Once steamed, the yam should be kept in an airtight container in the refrigerator, where it will last for 4 to 5 days. For longer storage, you can freeze the steamed yam for up to 3 months.
How can I use steamed Hawaii mountain yam in recipes?
It is very versatile; you can mash it with a little coconut milk, add it to smoothies for a nutrient boost, or use it as a base for purple sweet potato pies. It also works well as a simple, healthy side dish for roasted meats or fish.
