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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
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.
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.
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.
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.
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.
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.
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.
steamed unsalted hawaii mountain yam is a versatile ingredient found in cuisines around the world. With 118 calories per 100g and 1.5 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →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.
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.
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.