Taro shoots, 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 | 21 MG | 23% | |
| Thiamin | 0.0 MG | 3% | |
| Riboflavin | 0.1 MG | 4% | |
| Niacin | 0.8 MG | 5% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 3 UG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 3 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 12 MG | 1% | |
| Iron, Fe | 0.6 MG | 3% | |
| Magnesium, Mg | 8 MG | 2% | |
| Phosphorus, P | 28 MG | 2% | |
| Potassium, K | 332 MG | 7% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 0.5 MG | 5% | |
| Copper, Cu | 0.1 MG | 10% | |
| Manganese, Mn | 0.1 MG | 5% | |
| Selenium, Se | 0.9 UG | 2% |
Nutrition Highlights
- Very low in calories (11 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
- Good source of Vitamin C, total ascorbic acid (23% DV).
About Taro shoots, raw
Emerging from the base of the taro plant, these tender, young shoots offer a surprisingly nutritious addition to your diet. Though exceptionally low in calories and fat, they provide a small amount of plant-based protein and carbohydrates. While the fiber content is minimal in the raw form, the shoots do contribute trace amounts of essential vitamins and minerals. However, it's crucial to understand that raw taro shoots contain calcium oxalate crystals, which can cause a burning sensation in the mouth and throat. Therefore, thorough cooking is absolutely necessary to neutralize these crystals and make them safe for consumption.
Once properly cooked, taro shoots transform into a versatile ingredient with a mild, slightly nutty flavor. They can be utilized in a variety of culinary applications. They are commonly incorporated into stews, curries, and stir-fries, absorbing the flavors of other ingredients beautifully. In some cultures, they're boiled or steamed and served as a side dish. When selecting these shoots, look for firm, bright green stalks. Remember to always cook them until tender before enjoying their subtle taste and potential health benefits.
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