Taro (Tahitian, Raw) – Nutritional Information
Taro, a starchy root vegetable native to Tahiti, is not only a flavorful addition to many dishes but also provides a range of essential nutrients. Its unique taste and smooth texture make it a versatile ingredient in both savory and sweet preparations. The following are the detailed nutritional benefits of raw Tahitian taro:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 44 kcal |
| Protein | 2.79 g |
| Total Fat | 0.97 g |
| Saturated Fat | 0.197 g |
| Carbohydrates | 6.91 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 129 mg |
| Iron | 1.3 mg |
| Magnesium | 47 mg |
| Phosphorus | 45 mg |
| Potassium | 606 mg |
| Sodium | 50 mg |
| Zinc | 0.09 mg |
| Copper | 0.071 mcg |
| Manganese | 0.157 mg |
| Selenium | 0.7 mcg |
| Vitamin C | 96 mg |
| Thiamin (B1) | 0.062 mg |
| Riboflavin (B2) | 0.244 mg |
| Niacin (B3) | 0.995 mg |
| Vitamin B6 | 0.116 mg |
| Folate | 9 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 102 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Tahitian taro is naturally gluten-free, dairy-free, and free from common allergens. However, if consumed in large amounts, some individuals may experience sensitivities to certain types of taro. It is always advisable to cook taro thoroughly before consumption to avoid any potential irritation or discomfort.
Dietary Preferences
- Vegan-Friendly: Suitable for plant-based diets.
- Gluten-Free: Ideal for those with gluten sensitivity or celiac disease.
- Low in Fat: A great choice for those following low-fat or heart-healthy diets.
Cooking Tips and Advice
When preparing raw taro, always ensure it is cooked thoroughly, as consuming it raw can cause mild irritation due to the presence of calcium oxalate crystals. Popular cooking methods include boiling, steaming, or roasting, where the texture softens and the flavor develops into a mild, nutty taste. Taro can be used in a variety of dishes such as stews, soups, and even desserts like taro bubble tea or pies.
Conclusion
Tahitian taro is a nutrient-packed root vegetable that delivers a wealth of vitamins and minerals, particularly vitamin C, potassium, and calcium. Whether you’re using it in savory meals or as a sweet treat, this versatile ingredient adds both nutrition and taste to your dishes. Its low-fat and gluten-free profile make it an excellent choice for a variety of dietary needs.
