Taro, cooked, without salt
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 5 MG | 6% | |
| Thiamin | 0.1 MG | 9% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.5 MG | 3% | |
| Pantothenic acid | 0.3 MG | 7% | |
| Vitamin B-6 | 0.3 MG | 19% | |
| Folate, total | 19 UG | 5% | |
| Choline, total | 21.3 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 4 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.9 MG | 20% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1.2 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 0.7 MG | 4% | |
| Magnesium, Mg | 30 MG | 7% | |
| Phosphorus, P | 76 MG | 6% | |
| Potassium, K | 484 MG | 10% | |
| Sodium, Na | 15 MG | 1% | |
| Zinc, Zn | 0.3 MG | 2% | |
| Copper, Cu | 0.2 MG | 22% | |
| Manganese, Mn | 0.4 MG | 20% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in fat (0.1g per 100g).
- High in dietary fiber (5.1g per 100g), supporting digestive health.
- Good source of Copper, Cu (22% DV).
- Good source of Manganese, Mn (20% DV).
- Good source of Vitamin E (alpha-tocopherol) (20% DV).
About Taro, cooked, without salt
Coming from the root of the taro plant, this starchy staple is a nutritional powerhouse, especially when prepared without added salt. It boasts a significant amount of dietary fiber, contributing to digestive health and promoting feelings of fullness. The carbohydrate content is substantial, providing a good source of energy, but the glycemic index varies; so portion control is important for those managing blood sugar levels. Furthermore, taro offers small amounts of essential nutrients such as vitamin E, vitamin B6, and potassium.
Taro's mild, slightly sweet flavor lends itself well to diverse culinary applications. In many cultures, it's boiled, baked, or steamed and then mashed, similar to potatoes. It’s also used in soups, stews, and curries, adding a creamy texture and subtle earthiness. Taro can be sliced and fried for chips, shredded for fritters, or even incorporated into desserts like puddings and cakes. Its versatility makes it an excellent alternative to other starchy vegetables, offering a unique flavor and nutritional profile.
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