Taro
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
117
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 110 (94.6%) |
| Protein | 6.2 (5.4%) |
| Fat | 1.9 (1.6%) |
| Total | 117 (100%) |
Serving: 1 cup, sliced [104g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 73 (70.6%) |
| Carbohydrate | 28 (26.5%) |
| Protein | 1.6 (1.5%) |
| Ash | 1.2 (1.2%) |
| Fat | 0.2 (0.2%) |
| Total | 104 (100%) |
Serving: 1 cup, sliced [104g]
Benefits
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High in dietary fiber which aids digestion and helps you feel full
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Rich in antioxidants like anthocyanins which protect cells from damage
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Good source of vitamin C which supports immune function and collagen production
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Contains vitamin B6 which is important for energy metabolism and red blood cell formation
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Provides manganese which is needed for bone formation, energy production and antioxidant protection
Risks
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Taro contains calcium oxalate crystals which can cause minor mouth irritation if eaten in large quantities
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Raw taro contains antinutrients like phytates and oxalates which can reduce absorption of minerals like calcium, iron and zinc
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Raw taro may cause allergic reactions in some individuals due to presence of proteins
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Eating raw taro may cause gastrointestinal issues like diarrhea, nausea and vomiting due to presence of irritant calcium oxalate crystals
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Cooking helps reduce antinutrients and break down calcium oxalate crystals in taro, making it safer to consume
Additional Information
Taro, also known as Colocasia esculenta, is a starchy root vegetable that offers numerous nutritional benefits. This versatile food is widely consumed in various cuisines around the world and provides a good source of energy, essential nutrients, and dietary fiber. However, it is important to note that taro should be cooked before consumption to eliminate potential risks associated with its raw form.
One of the primary attributes of taro is its high carbohydrate content. Carbohydrates are the body's main source of energy, and taro provides a significant amount of complex carbohydrates. These complex carbs are digested more slowly, leading to a gradual release of energy and preventing sudden spikes in blood sugar levels. This makes taro an excellent choice for individuals seeking sustained energy throughout the day, especially athletes and those with active lifestyles.
In addition to carbohydrates, taro is rich in dietary fiber. Fiber plays a crucial role in maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. It also helps to regulate blood sugar levels, lower cholesterol levels, and reduce the risk of developing chronic diseases such as heart disease and type 2 diabetes. Including taro in your diet can contribute to meeting your daily fiber requirements and supporting overall digestive health.
Taro is also a good source of vitamins and minerals. It contains notable amounts of vitamin C, which is essential for a strong immune system, collagen synthesis, and the absorption of iron. Additionally, taro provides potassium, an electrolyte that helps maintain proper fluid balance, nerve function, and muscle contractions. Other minerals found in taro include magnesium, manganese, and copper, which play vital roles in various bodily functions, such as bone health, energy metabolism, and antioxidant defense.
Despite its numerous nutritional benefits, consuming raw taro can pose risks due to the presence of calcium oxalate crystals. These crystals can cause irritation and discomfort in the mouth, throat, and digestive system. Therefore, it is crucial to cook taro thoroughly to neutralize these compounds and make it safe for consumption. Boiling, steaming, or baking taro can effectively eliminate these crystals and ensure its safety.
Furthermore, it is worth mentioning that taro should be consumed in moderation due to its high carbohydrate content. While carbohydrates are an important part of a balanced diet, excessive consumption can lead to weight gain and an increased risk of chronic diseases, particularly if not accompanied by an active lifestyle.
In conclusion, taro is a nutrient-dense root vegetable that offers several health benefits. It is a rich source of energy, dietary fiber, vitamins, and minerals. However, it is crucial to cook taro thoroughly to eliminate the risks associated with its raw form. By incorporating taro into a well-balanced diet, individuals can enjoy its nutritional advantages while promoting overall health and well-being.