Mountain Yam (Hawaii Raw) – Nutritional Overview
Mountain yam, a popular root vegetable in Hawaii, is known for its delicate, sweet flavor and unique texture. It is commonly enjoyed raw in various dishes, providing a nutritious addition to meals. Whether sliced into salads or served as a refreshing snack, mountain yam is not only a culinary delight but also packed with a variety of essential nutrients. Here’s a breakdown of its nutritional profile:
Ingredients Table for Mountain Yam (Hawaii Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 67 kcal |
| Protein | 1.34 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.022 g |
| Carbohydrates | 16.3 g |
| Fiber | 2.5 g |
| Sugars | 0.31 g |
| Calcium | 26 mg |
| Iron | 0.44 mg |
| Magnesium | 12 mg |
| Phosphorus | 34 mg |
| Potassium | 418 mg |
| Sodium | 13 mg |
| Zinc | 0.27 mg |
| Copper | 0.11 mcg |
| Manganese | 0.242 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 2.6 mg |
| Thiamin (Vitamin B1) | 0.102 mg |
| Riboflavin (Vitamin B2) | 0.019 mg |
| Niacin (Vitamin B3) | 0.481 mg |
| Vitamin B6 | 0.179 mg |
| Folate (Vitamin B9) | 14 mcg |
| Vitamin B12 | 0 mcg |
| Vitamin A | 0 mcg |
| Vitamin E | 0.21 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
Mountain yam is generally considered allergen-free. However, as with all plant-based foods, individuals with specific food sensitivities or allergies should take care when introducing new ingredients to their diet. Always check for potential cross-contamination if purchasing pre-cut or packaged varieties.
Dietary Preferences
- Vegan: Mountain yam is a plant-based food, making it suitable for vegan diets.
- Gluten-Free: Naturally gluten-free, mountain yam can be enjoyed by those following a gluten-free lifestyle.
- Low Fat: With only 0.1g of total fat per 100g, mountain yam is an excellent choice for those following a low-fat diet.
- Low Sodium: Containing just 13 mg of sodium per 100g, it is ideal for individuals aiming to reduce sodium intake.
- High in Fiber: With 2.5g of fiber per 100g, mountain yam contributes to digestive health and supports a balanced diet.
Health Benefits
Mountain yam offers a wide array of health benefits, thanks to its impressive nutritional profile. The high potassium content (418 mg per 100g) helps support heart health by regulating blood pressure. Its fiber content aids digestion and promotes satiety, making it a great addition to weight management plans. Rich in vitamins and minerals like magnesium, phosphorus, and vitamin C, mountain yam also supports bone health, immune function, and skin vitality.
The presence of manganese and zinc in mountain yam contributes to antioxidant defense, promoting cellular health and reducing oxidative stress. The small amounts of B vitamins, including niacin and vitamin B6, further enhance the vegetable’s role in maintaining energy metabolism and overall well-being.
Cooking & Usage Tips
Mountain yam can be used in a variety of dishes. It is most commonly enjoyed raw, where its crisp texture and mild flavor can be appreciated in salads, wraps, or as a crunchy snack. To prepare mountain yam, simply peel the skin and slice the flesh into thin rounds or strips. It pairs wonderfully with citrus dressings, avocados, and leafy greens, making it a great addition to fresh salads.
You can also grate or julienne mountain yam to incorporate it into stir-fries, soups, or vegetable medleys, though it’s important to note that its texture is most often favored when consumed raw. When preparing mountain yam raw, it’s best to consume it soon after slicing to preserve its freshness and prevent browning.
Conclusion
Mountain yam (Hawaii raw) is a versatile, nutritious root vegetable that can enhance a variety of dishes with its delicate flavor and health benefits. With its impressive vitamin and mineral content, particularly potassium, magnesium, and fiber, it supports heart health, digestion, and overall wellness. Whether enjoyed raw in salads or incorporated into cooked dishes, mountain yam is a fantastic addition to any healthy eating plan.
