Yam
Yam is a starchy root vegetable rich in potassium, fiber, and resistant starch, offering sustained energy and digestive benefits.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin C14.5 mg16% DV
- Vitamin B60.27 mg16% DV
- Thiamin0.10 mg8% DV
- Folate19.6 mcg5% DV
- Niacin0.47 mg3% DV
- Choline14.0 mg3% DV
- Riboflavin0.03 mg2% DV
- Vitamin E0.30 mg2% DV
- Vitamin K2.0 mcg2% DV
- Vitamin A6.0 iu<1% DV
- Copper0.15 mg17% DV
- Potassium693.6 mg15% DV
- Manganese0.34 mg15% DV
- Magnesium17.8 mg4% DV
- Phosphorus46.8 mg4% DV
- Iron0.46 mg3% DV
- Zinc0.20 mg2% DV
- Calcium14.4 mg1% DV
- Selenium0.59 mcg1% DV
- Sodium7.6 mg<1% DV
- Polyunsaturated Fat0.06 g
- Saturated Fat0.03 g
- Monounsaturated Fat0.01 g
- Inulin / Prebiotic fibre~2.5 g
- Choline~128 mg
- Polyphenols~128 mg
Score · 70/100
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.
- Copper20% DV
- Vitamin C19% DV
- Vitamin B619% DV
- Potassium17% DV
- Manganese17% DV
Overview
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.
Health Benefits (5)
- Improved blood pressure and cardiovascular functionstrongHigh potassium content (816mg/100g) supports vasodilation and reduces sodium-potassium imbalance, key drivers of hypertension in aging
- Enhanced metabolic flexibility and sustained energymoderateResistant starch resists digestion, promoting lower glycemic response and increased short-chain fatty acid production, improving insulin sensitivity
- Prebiotic-driven microbiota support and reduced inflammationmoderateHigh fiber (4.1g/100g) and resistant starch selectively feed beneficial Faecalibacterium and Roseburia species, reducing lipopolysaccharide-driven inflammation
- Cognitive and neurological supportmoderateCholine (16.5mg) and folate (23mcg) support acetylcholine synthesis and methylation pathways essential for neuroplasticity and dementia prevention
- Antioxidant and anti-inflammatory protectionemergingDiosgenin and polyphenols reduce oxidative stress and pro-inflammatory cytokine production, supporting cellular aging resilience
Food Pairings
- ·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
Practical Tips
- ·Store yams in a cool, dark, well-ventilated place (not refrigerated) for up to 3-4 weeks; cool temperatures convert starches to resistant starch, enhancing prebiotic benefits
- ·Boil or steam yams with skin on to preserve nutrients and maximize resistant starch retention—avoid prolonged high-heat cooking which reduces bioactive compounds
- ·Consume cooked yams with a source of fat (olive oil, nuts, seeds) to enhance absorption of fat-soluble vitamin A equivalents and support satiety
- ·Prepare yams 1-2 hours before eating and allow to cool slightly; cooling further increases resistant starch formation, improving metabolic benefits
- ·Select firm yams without soft spots or sprouting; organic varieties may contain higher concentrations of polyphenolic compounds
Optimal Timing
Yams' sustained carbohydrate release supports afternoon energy and cognitive function without evening blood glucose spikes that impair sleep quality and autophagy
- · late evening
Post-workout consumption (within 90 minutes) also supports glycogen replenishment; cooling yams before evening consumption preserves sleep architecture
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 yam is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about yam
What is yam?
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.
Is yam healthy?
Yam scores 70/100 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.
Is yam high in protein?
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is yam high in fiber?
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).
What vitamins and minerals are in yam?
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).
Is yam keto-friendly?
Not really. A 85 g serving has about 20.2 g of net carbs (23.7 g total minus 3.5 g fiber).
When is the best time to eat yam?
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
How much yam should I eat?
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.
What pairs well with yam?
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.
Supplements that mirror Yam's nutrient profile
Encyclopedia entries that supply the same signature nutrients yam contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Yam
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.