Taro leaves, cooked, steamed, 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 | 35.5 MG | 39% | |
| Thiamin | 0.1 MG | 12% | |
| Riboflavin | 0.4 MG | 29% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.0 MG | 1% | |
| Vitamin B-6 | 0.1 MG | 4% | |
| Folate, total | 48 UG | 12% | |
| Choline, total | 21 MG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 212 UG | 24% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 86 MG | 7% | |
| Iron, Fe | 1.2 MG | 7% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 27 MG | 2% | |
| Potassium, K | 460 MG | 10% | |
| Sodium, Na | 2 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.1 MG | 16% | |
| Manganese, Mn | 0.4 MG | 16% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (24 kcal per 100g), suitable for weight management.
- Very low in fat (0.4g per 100g).
- Good source of Vitamin C, total ascorbic acid (39% DV).
- Good source of Riboflavin (29% DV).
- Good source of Vitamin A, RAE (24% DV).
About Taro leaves, cooked, steamed, without salt
These vibrant green leaves, often overlooked, offer a surprising nutritional punch. Harvested from the taro plant, similar to the root vegetable commonly used in poi, cooked taro leaves are a low-calorie food packed with essential nutrients. They are an excellent source of dietary fiber, crucial for digestive health and maintaining stable blood sugar levels. Furthermore, these leaves provide a significant amount of vitamin C, an antioxidant that supports immune function, and vitamin A, vital for vision and cell growth. The protein content, while modest, contributes to overall satiety. However, it's worth noting that raw taro leaves contain calcium oxalate crystals, which can cause irritation. Therefore, proper cooking is essential to neutralize these compounds and make the leaves safe for consumption.
In the culinary world, cooked taro leaves, specifically when steamed, offer a mild, slightly spinach-like flavor and a tender texture. They are a staple ingredient in many Pacific Island and Southeast Asian cuisines. They are often used in stews, curries, and soups, adding both nutrients and a unique texture. You might also find them wrapped around other ingredients, like fish or meat, before steaming or baking, creating a flavorful and healthy package. When preparing, ensure the leaves are thoroughly cooked to eliminate any potential irritation and to maximize their nutritional benefits. Consider them a versatile and healthy addition to your diet.
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