Taro leaves, raw
* 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 | 52 MG | 58% | |
| Thiamin | 0.2 MG | 17% | |
| Riboflavin | 0.5 MG | 35% | |
| Niacin | 1.5 MG | 9% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 9% | |
| Folate, total | 126 UG | 32% | |
| Choline, total | 12.8 MG | 2% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 241 UG | 27% | |
| Vitamin E (alpha-tocopherol) | 2.0 MG | 13% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 108.6 UG | 91% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 107 MG | 8% | |
| Iron, Fe | 2.3 MG | 13% | |
| Magnesium, Mg | 45 MG | 11% | |
| Phosphorus, P | 60 MG | 5% | |
| Potassium, K | 648 MG | 14% | |
| Sodium, Na | 3 MG | 0% | |
| Zinc, Zn | 0.4 MG | 4% | |
| Copper, Cu | 0.3 MG | 30% | |
| Manganese, Mn | 0.7 MG | 31% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (42 kcal per 100g), suitable for weight management.
- Very low in fat (0.7g per 100g).
- Good source of dietary fiber (3.7g per 100g).
- Good source of Copper, Cu (30% DV).
- Good source of Manganese, Mn (31% DV).
- Rich source of Vitamin C, total ascorbic acid (58% of Daily Value per 100g).
About Taro leaves, raw
A vibrant green leafy vegetable, often overlooked in Western diets, is a nutritional powerhouse. These leaves, derived from the taro plant, offer a significant boost of essential vitamins and minerals, including vitamin C, vitamin A, and folate. They are also an excellent source of dietary fiber, promoting healthy digestion and contributing to feelings of fullness. While low in calories and fat, a notable nutritional consideration is the presence of calcium oxalate crystals, which can cause irritation. Thorough cooking is crucial to neutralize these crystals and make the leaves safe and palatable.
In culinary applications, this ingredient is prized for its versatility and unique flavor profile. It can be used in a variety of ways, from braising and steaming to incorporating it into stews and curries. Often, it's combined with coconut milk, garlic, onions, and other flavorful ingredients. Widely enjoyed in various cuisines, it adds a distinctive earthy taste and a vibrant visual appeal to dishes. When prepared correctly, this versatile food offers a delicious and nutritious addition to any balanced diet.
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