Pepeao
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.
Nutrition · per ~40 g serving · ≈ ⅓ cup chopped
- Vitamin B68.6 mg505% DV
- Thiamin0.33 mg28% DV
- Folate64.0 mcg16% DV
- Riboflavin0.14 mg11% DV
- Niacin1.2 mg8% DV
- Vitamin C0.56 mg<1% DV
- Copper2.0 mg225% DV
- Selenium18.1 mcg33% DV
- Zinc3.0 mg27% DV
- Manganese0.46 mg20% DV
- Magnesium58.4 mg14% DV
- Iron2.5 mg14% DV
- Potassium283.2 mg6% DV
- Phosphorus46.4 mg4% DV
- Calcium45.2 mg3% DV
- Sodium28.0 mg1% DV
- Glutathione~6.0 mg
Score · 83/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B61263% DV
- Copper563% DV
- Selenium82% DV
- Thiamin69% DV
- Zinc68% DV
Overview
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.
Health Benefits (5)
- Cardiovascular health support through potassium-mediated blood pressure regulationstrongPotassium (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
- Enhanced metabolic function and energy productionmoderateMagnesium (146mg/100g) and B6 (21.5mg/100g) are cofactors in ATP synthesis and mitochondrial enzyme function, supporting aerobic metabolism and reducing metabolic aging markers
- Homocysteine reduction and cognitive protectionmoderateB6 acts as a coenzyme for homocysteine remethylation; elevated homocysteine is an independent cardiovascular and cognitive decline risk factor in aging populations
- Antioxidant defense and inflammation modulationmoderateSelenium (45.3mcg/100g) is incorporated into selenoproteins including glutathione peroxidase, reducing oxidative stress and supporting immune senescence resistance
- Bone mineral density support in agingmoderateCombined mineral profile (calcium 113mg, phosphorus 116mg, magnesium 146mg, zinc 7.52mg) provides substrates for osteoblast function and bone remodeling, critical for osteoporosis prevention
Food Pairings
- ·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
Practical Tips
- ·Select firm pepeao roots without soft spots or sprouting; store in a cool, dark, well-ventilated area (not refrigerated) to preserve nutrient density for 2-3 weeks
- ·Boil or steam rather than fry to minimize oxidative stress; pepeao can absorb oils rapidly due to its porous starch structure, increasing inflammatory potential
- ·Consume skin-on when possible, as the peel contains concentrated mineral and phytonutrient levels; wash thoroughly before cooking
- ·Portion pepeao at 150-200g per serving (45-60g carbs) as part of a mixed macronutrient meal with protein and fat to stabilize glycemic response and enhance satiety
- ·Allow cooled pepeao to develop resistant starch (refrigerate 12+ hours after cooking) to increase prebiotic fiber content and improve metabolic outcomes
Optimal Timing
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
- · evening
- · before-bed
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
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about pepeao
What is pepeao?
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.
Is pepeao healthy?
Pepeao scores 83/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Copper, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is pepeao high in protein?
Not particularly. A 40 g serving provides about 1.9 g of protein (~4% of the 50 g daily value).
Is pepeao high in fiber?
Not really. A 40 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in pepeao?
In a 40 g serving, pepeao is highest in Vitamin B6 (~505% DV), Copper (~225% DV), Selenium (~33% DV), Thiamin (~28% DV), Zinc (~27% DV).
Is pepeao keto-friendly?
Not really. A 40 g serving has about 32.4 g of net carbs (32.4 g total minus 0 g fiber).
When is the best time to eat pepeao?
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
How much pepeao should I eat?
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.
What pairs well with pepeao?
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.
Supplements that mirror Pepeao's nutrient profile
Encyclopedia entries that supply the same signature nutrients pepeao contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Pepeao
These are the nutrients pepeaocontributes 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.