scored 84/100
Pepeao is a starchy tuber root vegetable with an exceptional micronutrient density, particularly rich in potassium, magnesium, and B vitamins, making it a nutrient-dense carbohydrate source for metabolic health.
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 84.
Pepeao (also known as yam or taro in some regions) is a traditional root vegetable cultivated across tropical and subtropical regions, valued for millennia in African, Caribbean, and Asian cuisines. Despite its high carbohydrate content (81g per 100g), pepeao offers remarkable micronutrient concentration, including 708mg potassium for cardiovascular regulation, 146mg magnesium for metabolic enzyme function, and notably elevated B6 (21.5mg per 100g) which supports neurotransmitter synthesis and homocysteine metabolism—a key marker for vascular health. The selenium content (45.3mcg) provides antioxidant protection through glutathione peroxidase activity. The mineral profile—calcium, phosphorus, and zinc—supports bone density and immune function. For longevity, pepeao's micronutrient density relative to caloric load makes it valuable for metabolic aging; the high potassium-to-sodium ratio supports healthy blood pressure management, critical for cardiovascular longevity. The B6 content is particularly noteworthy for aging populations, as B6 deficiency is common in older adults and linked to cognitive decline and inflammation. However, the absence of recorded dietary fiber suggests processing effects; traditionally prepared pepeao may retain higher fiber content.
Potassium (708mg/100g) counteracts sodium-induced hypertension by promoting vasodilation and supporting endothelial function; the high potassium-to-sodium ratio (10:1) optimizes electrolyte balance for sustained vascular health
Magnesium (146mg/100g) and B6 (21.5mg/100g) are cofactors in ATP synthesis and mitochondrial enzyme function, supporting aerobic metabolism and reducing metabolic aging markers
B6 acts as a coenzyme for homocysteine remethylation; elevated homocysteine is an independent cardiovascular and cognitive decline risk factor in aging populations
Selenium (45.3mcg/100g) is incorporated into selenoproteins including glutathione peroxidase, reducing oxidative stress and supporting immune senescence resistance
Combined mineral profile (calcium 113mg, phosphorus 116mg, magnesium 146mg, zinc 7.52mg) provides substrates for osteoblast function and bone remodeling, critical for osteoporosis prevention
Pepeao's high carbohydrate load is optimally utilized during midday when insulin sensitivity peaks and physical activity/thermogenesis is highest; consuming at lunch supports sustained energy without disrupting evening metabolic recovery
Breaks a fast
High carbohydrate content makes pepeao unsuitable for fasting windows; its micronutrient density is maximized when consumed as part of a macronutrient-balanced meal with protein and healthy fat
Per 100 g of the default form. Bars show how much higher or lower pepeao is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Pepeao is classified as a vegetable. Pepeao is a starchy tuber root vegetable with an exceptional micronutrient density, particularly rich in potassium, magnesium, and B vitamins, making it a nutrient-dense carbohydrate source for metabolic health.
Pepeao scores 84/100 in Formulate, making it a great choice. Its strongest contributions come from Copper, Pantothenic Acid, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 40 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
Not really. A 40 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 40 g serving, pepeao is highest in Copper (~225% DV), Pantothenic Acid (~172% DV), Selenium (~33% DV), Thiamin (~28% DV), Zinc (~27% DV).
Not really. A 40 g serving has about 32.4 g of net carbs (32.4 g total minus 0 g fiber).
Best in the midday. Pepeao's high carbohydrate load is optimally utilized during midday when insulin sensitivity peaks and physical activity/thermogenesis is highest; consuming at lunch supports sustained energy without disrupting evening metabolic recovery
A typical serving is around 40 g (~119 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 pepeao alongside several other vegetable sources.
Pepeao pairs nicely with: Pair with leafy greens (spinach, kale) because fat-soluble vitamins in greens enhance mineral absorption efficiency via increased gastric acid secretion during mixed meals; Combine with vitamin C-rich foods (citrus, bell peppers) to enhance non-heme iron absorption (6.14mg/100g) through chelation and pH reduction in the intestinal lumen; Pair with omega-3 sources (fatty fish, flaxseeds) to synergize anti-inflammatory effects; B6 and selenium support PUFA metabolism and oxidation resistance; Combine with fermented foods (kimchi, sauerkraut) to enhance mineral bioavailability through increased lactobacillus-mediated nutrient release and gut microbiota diversity.
Encyclopedia entries that supply the same signature nutrients pepeao contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients pepeao contributes 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.