Taro, 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 | 4.5 MG | 5% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.6 MG | 4% | |
| Pantothenic acid | 0.3 MG | 6% | |
| Vitamin B-6 | 0.3 MG | 17% | |
| Folate, total | 22 UG | 6% | |
| Choline, total | 17.3 MG | 3% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 4 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 2.4 MG | 16% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 1 UG | 1% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 43 MG | 3% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 33 MG | 8% | |
| Phosphorus, P | 84 MG | 7% | |
| Potassium, K | 591 MG | 13% | |
| Sodium, Na | 11 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.2 MG | 19% | |
| Manganese, Mn | 0.4 MG | 17% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 112 kcal per 100g.
- Very low in fat (0.2g per 100g).
- Good source of dietary fiber (4.1g per 100g).
About Taro, raw
Taro is a starchy root vegetable that originates from Southeast Asia and is now cultivated in many tropical and subtropical regions around the world. Beneath its rough, brown, hairy exterior lies a creamy white or light purple flesh with a mildly sweet, nutty flavor. When consumed raw, it provides a good source of complex carbohydrates and dietary fiber, which support digestive health and help maintain steady energy levels. It also contains small amounts of protein and virtually no fat, making it a low-fat, plant-based staple. Additionally, taro offers micronutrients such as potassium, which aids in maintaining healthy blood pressure, and vitamin E, an antioxidant that helps protect cells from oxidative stress.
In the kitchen, taro is incredibly versatile and can be prepared in numerous ways, though it must always be cooked before eating to neutralize naturally occurring compounds that can irritate the throat. Common preparations include boiling, steaming, roasting, or frying, and it is often used in soups, stews, and curries for its ability to absorb surrounding flavors. In many cultures, taro is mashed into a paste, sliced into chips, or incorporated into desserts like puddings and sweet soups. Its high starch content also makes it an excellent thickening agent in both savory and sweet dishes, providing a satisfying texture and subtle earthiness to meals.
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