scored 77/100
Mountain yam is a starchy root vegetable rich in potassium and resistant starch, offering sustained energy with minimal caloric density. Its high fiber content and micronutrient profile support digestive health and metabolic stability.
11.7 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 77.
Mountain yam (Dioscorea spp.) is a nutrient-dense tuber cultivated throughout Asia, Africa, and the Pacific regions, historically valued in traditional medicine systems. Unlike common potatoes, mountain yams contain unique phytochemical compounds including diosgenin and allantoin, though present in modest quantities. The vegetable derives its longevity relevance primarily from its resistant starch content—carbohydrates that resist digestion in the small intestine, functioning similarly to fiber. This property promotes beneficial gut microbiota growth and improves insulin sensitivity, critical factors in metabolic aging. Mountain yams provide excellent potassium (418 mg per 100g), supporting cardiovascular health and blood pressure regulation. The low sodium content combined with high potassium makes it particularly valuable for hypertension management. While vitamin and mineral content is moderate, the synergistic combination of resistant starch, potassium, and fiber creates a food aligned with principles of metabolic health and longevity. Mountain yams' gentle glycemic impact and satiety-promoting properties make them a strategic carbohydrate choice for those prioritizing healthy aging.
Resistant starch bypasses small intestinal digestion, reaching the colon where it ferments and produces short-chain fatty acids (butyrate), which enhance insulin signaling and reduce postprandial glucose spikes
High potassium (418 mg) and very low sodium (13 mg) support vasodilation, reduce vascular stiffness, and lower blood pressure through natriuretic mechanisms
Resistant starch and dietary fiber serve as substrates for beneficial bacteria (Faecalibacterium prausnitzii, Roseburia spp.), enhancing microbial fermentation and intestinal barrier function
Complex carbohydrates and resistant starch provide gradual glucose release, maintaining stable blood glucose and reducing energy crashes compared to refined carbohydrates
Mountain yam's resistant starch and fiber provide sustained energy and stable blood glucose during afternoon hours; midday consumption allows full microbiota fermentation before evening sleep. Pairing with protein and fat optimizes satiety through lunch into afternoon.
Breaks a fast
While not suitable for strict fasting periods, mountain yam can be included in time-restricted eating windows as a prebiotic carbohydrate. Best consumed as part of a balanced meal with protein and fat rather than in isolation.
Per 100 g of the default form. Bars show how much higher or lower mountain yam is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Mountain Yam is classified as a vegetable. Mountain yam is a starchy root vegetable rich in potassium and resistant starch, offering sustained energy with minimal caloric density.
Mountain Yam scores 77/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin B6, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.1 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 2.1 g of fiber (~8% of the 28 g daily value).
In a 85 g serving, mountain yam is highest in Vitamin B6 (~22% DV), Copper (~10% DV).
Not really. A 85 g serving has about 11.7 g of net carbs (13.9 g total minus 2.1 g fiber).
Best in the midday. Mountain yam's resistant starch and fiber provide sustained energy and stable blood glucose during afternoon hours; midday consumption allows full microbiota fermentation before evening sleep. Pairing with protein and fat optimizes satiety through lunch into afternoon.
A typical serving is around 85 g (~57 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating mountain yam alongside several other vegetable sources.
Mountain Yam pairs nicely with: Pair with olive oil or avocado because fat-soluble phytochemicals and fat-soluble vitamin absorption are enhanced; also slows gastric emptying for sustained energy; Combine with leafy greens (spinach, kale) because vitamin K from greens synergizes with mountain yam's potassium for vascular calcification prevention; Serve with fermented foods (kimchi, sauerkraut, miso) because existing probiotics work synergistically with mountain yam's prebiotic resistant starch to expand beneficial gut colonies; Pair with vitamin C sources (citrus, bell peppers) because ascorbic acid enhances non-heme iron bioavailability from the mineral-rich yam.
Encyclopedia entries that supply the same signature nutrients mountain yam contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients mountain yamcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.