scored 73/100
Yam is a starchy root vegetable rich in potassium, fiber, and resistant starch, offering sustained energy and digestive benefits.
20.2 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 73.
Yams (Dioscorea species) are nutrient-dense tubers native to Africa and Asia, distinct from sweet potatoes despite common confusion. Per 100g, yams deliver 27.88g carbohydrates with a low glycemic index due to resistant starch content, making them particularly valuable for metabolic health. The exceptional potassium content (816mg per 100g) supports cardiovascular function and blood pressure regulation—critical factors in longevity. With 4.1g fiber per serving, yams promote prebiotic fermentation in the colon, supporting beneficial microbiota and metabolic endotoxemia reduction. Yams also contain bioactive compounds including diosgenin (a steroidal saponin) and allantoin, which preliminary research suggests may have anti-inflammatory and antioxidant properties. The vitamin C content (17.1mg) and choline (16.5mg) further contribute to antioxidant defense and cognitive function. Yams' combination of resistant starch, potassium density, and fiber makes them particularly relevant for aging populations seeking to maintain metabolic flexibility and cardiovascular health. Traditional use in longevity-focused dietary patterns across Asia and Africa supports their nutritional significance.
High potassium content (816mg/100g) supports vasodilation and reduces sodium-potassium imbalance, key drivers of hypertension in aging
Resistant starch resists digestion, promoting lower glycemic response and increased short-chain fatty acid production, improving insulin sensitivity
High fiber (4.1g/100g) and resistant starch selectively feed beneficial Faecalibacterium and Roseburia species, reducing lipopolysaccharide-driven inflammation
Choline (16.5mg) and folate (23mcg) support acetylcholine synthesis and methylation pathways essential for neuroplasticity and dementia prevention
Diosgenin and polyphenols reduce oxidative stress and pro-inflammatory cytokine production, supporting cellular aging resilience
Yams' sustained carbohydrate release supports afternoon energy and cognitive function without evening blood glucose spikes that impair sleep quality and autophagy
Breaks a fast
Post-workout consumption (within 90 minutes) also supports glycogen replenishment; cooling yams before evening consumption preserves sleep architecture
Per 100 g of the default form. Bars show how much higher or lower yam is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Yam is classified as a vegetable. Yam is a starchy root vegetable rich in potassium, fiber, and resistant starch, offering sustained energy and digestive benefits.
Yam scores 73/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Vitamin C, Vitamin B6. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 3.5 g of fiber (~12% of the 28 g daily value).
In a 85 g serving, yam is highest in Copper (~17% DV), Vitamin B6 (~16% DV), Vitamin C (~16% DV), Potassium (~15% DV), Manganese (~15% DV).
Not really. A 85 g serving has about 20.2 g of net carbs (23.7 g total minus 3.5 g fiber).
Best in the midday. Yams' sustained carbohydrate release supports afternoon energy and cognitive function without evening blood glucose spikes that impair sleep quality and autophagy
A typical serving is around 85 g (~100 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 yam alongside several other vegetable sources.
Yam pairs nicely with: Pair with fatty fish (salmon, mackerel) because fat-soluble nutrients enhance absorption and omega-3s synergize anti-inflammatory effects; Combine with leafy greens (spinach, kale) because vitamin C in yams enhances iron bioavailability from plant sources; Pair with fermented foods (sauerkraut, tempeh) because resistant starch acts synergistically with probiotics to strengthen microbiota diversity; Combine with allium vegetables (garlic, onions) because sulfur compounds enhance the anti-inflammatory and detoxification signaling pathways.
Encyclopedia entries that supply the same signature nutrients yam contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients 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.