Boiled taro

Vegetable

Item Rating: 85/100

1 serving (132 grams) contains 187 calories, 0.7 grams of protein, 0.1 grams of fat, and 45.7 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		340.0
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		20.0 mg	0%
Total Carbohydrates		83.1 g	30%
	Dietary Fiber	7.5 g	26%
	Sugars	0.9 g
protein		1.3 g	2%
Vitamin D		0 mcg	0%
Calcium		78.2 mg	6%
Iron		1.3 mg	7%
Potassium		1161.8 mg	24%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 1 cal (0.5%)

Protein: 5 cal (1.5%)

Carbs: 332 cal (97.9%)

About Boiled taro

Boiled taro is a starchy root vegetable commonly used in Asian, Pacific Island, and African cuisines. It has a mild, nutty flavor and a creamy texture once cooked, making it a versatile ingredient for soups, stews, and side dishes. Originating from Southeast Asia, taro has been cultivated for thousands of years and is a staple in many tropical diets. Nutritionally, taro is rich in complex carbohydrates and dietary fiber, offering sustained energy while supporting digestion. It also contains vitamins like B6 and E, and minerals like potassium and magnesium, which are essential for heart health and maintaining healthy muscles. Taro is low in fat, sodium, and is naturally gluten-free, making it a healthy plant-based dietary choice when properly prepared by boiling or steaming.

Health Benefits

• Provides sustained energy due to its high carbohydrate content (27 grams per 100g serving).
• Supports digestive health with 4 grams of dietary fiber per 100g, promoting regularity.
• Rich in potassium (615mg per 100g), essential for heart health and blood pressure regulation.
• Contains vitamin B6, which aids in brain function and supports red blood cell production.
• Source of antioxidants like vitamin E contributing to reduced oxidative stress in cells.

Dietary Considerations

Allergens: None known

Suitable for: Gluten-free diet, vegan diet

Not suitable for: Low-carb diet, fodmap diet

Selection and Storage

Store uncooked taro in a cool, dry place for up to one week. Once boiled, refrigerate leftovers in an airtight container for up to three days.

Common Questions About Boiled taro Nutrition

Is boiled taro high in protein?

Boiled taro is not particularly high in protein. A 100-gram serving contains approximately 1.5 grams of protein, which is relatively low compared to other foods like beans or meats. It is higher in carbohydrates and is better suited as a source of energy rather than protein.

Can I eat boiled taro on a keto diet?

Boiled taro is not suitable for a keto diet due to its high carbohydrate content. A 100-gram serving of boiled taro provides around 27 grams of carbohydrates, which is far above the limits typically allowed for ketosis. It is better suited for diets focusing on moderate or high carbohydrate intake.

What are the health benefits and concerns of eating boiled taro?

Boiled taro is a good source of dietary fiber, which supports digestion and cardiovascular health. Additionally, it contains vitamins such as vitamin E and potassium, which are beneficial for heart function and muscle contraction. However, raw taro contains calcium oxalate crystals that can be toxic; proper boiling neutralizes these compounds.

What is the recommended serving size for boiled taro?

A recommended serving size of boiled taro is about 100-150 grams, which provides roughly 120-180 calories. This portion size balances its energy contribution without overwhelming your caloric intake, especially if eaten alongside protein-rich foods and vegetables.

How does boiled taro compare to potatoes in terms of nutrition?

Boiled taro is higher in carbohydrates than potatoes, with about 27 grams per 100 grams compared to potatoes' 20 grams. It is also richer in fiber, providing about 4 grams per 100 grams, whereas potatoes offer 2-3 grams. However, potatoes tend to have slightly more protein than taro. Both are versatile in cooking but taro's distinct flavor makes it popular in Asian and Polynesian cuisines.

Data Sources & Scientific References