1 serving (150 grams) contains 187 calories, 1.5 grams of protein, 0.1 grams of fat, and 45.0 grams of carbohydrates.
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Nutrition Information
Calories |
296.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 31.7 mg | 1% | |
| Total Carbohydrates | 71.4 g | 25% | |
| Dietary Fiber | 8.1 g | 28% | |
| Sugars | 0.8 g | ||
| protein | 2.4 g | 4% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 68.3 mg | 5% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 1014.3 mg | 21% | |
* 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
Source of Calories
About Taro root mash
Taro root mash is a creamy dish made from taro root, a starchy tuber native to Southeast Asia and the Indian subcontinent. Taro is a staple in many tropical and subtropical cuisines, including Hawaiian, Indian, Caribbean, and Polynesian dishes. It has a nutty, slightly sweet flavor and provides a healthier alternative to mashed potatoes due to its higher fiber content. Nutritionally, taro root is rich in complex carbohydrates, contains potassium, magnesium, and vitamin C, and is a good source of dietary fiber. A 1-cup serving of cooked taro (132g) offers approximately 187 calories, 6.7g fiber, and 20% of the daily value for vitamin B6.
Health Benefits
- Rich in dietary fiber (6.7g per cup), taro supports digestive health and alleviates constipation.
- High potassium content (591mg per cup) helps regulate blood pressure and support heart health.
- Taro’s vitamin C content (19% of daily value per cup) boosts immune function and skin health.
Dietary Considerations
Selection and Storage
Store whole taro roots in a cool, dry place for up to a week. Peel and cook thoroughly to eliminate natural irritants before mashing.
Common Questions About Taro root mash Nutrition
What are the nutritional benefits of taro root mash?
Taro root mash is a nutrient-rich dish, offering about 142 calories, 0.5g of protein, 0.1g of fat, and 34g of carbohydrates per 100g serving. It is a good source of dietary fiber (5.1g), potassium, vitamin E, and B vitamins such as folate.
Is taro root mash compatible with a vegan or vegetarian diet?
Yes, taro root mash is naturally vegan and vegetarian-friendly as it is made from taro root, a plant-based ingredient. Ensure that any added ingredients like butter or cream are plant-based if following a vegan diet.
Is taro root mash a healthy option, and are there any concerns?
Taro root mash can be a healthy choice due to its high fiber content, which supports digestion, and potassium, which promotes heart health. However, it is high in carbohydrates, so it should be consumed in moderation, especially by those with diabetes or following low-carb diets.
What is the recommended portion size for taro root mash?
A standard serving size is about 1/2 cup to 1 cup (100-200g), depending on individual dietary needs. This provides a nutritious side dish without excessive calories or carbohydrates, making it great for balanced meals.
How does taro root mash compare to mashed potatoes?
Taro root mash has a slightly nuttier and sweeter flavor compared to mashed potatoes. It also contains more fiber and slightly fewer calories, making it a healthier alternative for those seeking better digestion or lower calorie options.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
