Taro (Tahitian, Cooked, Without Salt) – Nutritional Information
Taro is a starchy root vegetable, commonly enjoyed in various cuisines, especially in Polynesian and Pacific Islander cultures. When cooked without added salt, it remains a healthy and nutritious option for those looking to diversify their meals. Below is the detailed nutritional profile for cooked Tahitian taro, providing essential vitamins and minerals while being relatively low in calories and fat.
Nutritional Breakdown (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 44 kcal |
| Protein | 4.16 g |
| Total Fat | 0.68 g |
| Saturated Fat | 0.139 g |
| Carbohydrates | 6.85 g |
| Dietary Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 149 mg |
| Iron | 1.56 mg |
| Magnesium | 51 mg |
| Phosphorus | 67 mg |
| Potassium | 623 mg |
| Sodium | 54 mg |
| Zinc | 0.1 mg |
| Copper | 0.076 mcg |
| Manganese | 0.168 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 38 mg |
| Thiamine (Vitamin B1) | 0.044 mg |
| Riboflavin (Vitamin B2) | 0.198 mg |
| Niacin (Vitamin B3) | 0.48 mg |
| Vitamin B6 | 0.117 mg |
| Folate | 7 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 88 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Nutritional Value
Taro, when prepared without salt, is a low-calorie option that provides a rich source of essential nutrients. The high potassium content (623 mg per 100g) is particularly beneficial for maintaining proper heart and muscle function, while the moderate levels of magnesium and phosphorus support bone health and metabolic processes. Additionally, the presence of dietary fiber (although low in this preparation) contributes to digestive health, and the small amounts of copper and zinc help in supporting immune function and enzymatic activities.
The vitamin profile of taro is also noteworthy. It provides a significant amount of vitamin C (38 mg), which acts as a powerful antioxidant, helping to protect cells from damage and supporting the immune system. Taro also contains modest amounts of various B vitamins, such as thiamine, riboflavin, niacin, and vitamin B6, all of which contribute to energy production and nervous system health.
Vitamin A, at 88 mcg per 100g serving, plays a key role in maintaining healthy vision and supporting skin health. Though taro is free from added sugars and low in fat, the small amount of saturated fat it contains is minimal, making it a heart-healthy choice when consumed in moderation.
Dietary Considerations and Allergen Information
Taro is naturally gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease. It is also free from common allergens such as dairy, nuts, and soy. However, individuals who are sensitive to certain root vegetables or have a history of food allergies should exercise caution and consult with a healthcare provider before introducing taro into their diet.
Conclusion
Taro, particularly in its cooked form without added salt, is a highly nutritious and versatile root vegetable. It offers a variety of vitamins and minerals while remaining low in calories, fat, and sugar. Whether used in savory dishes or desserts, taro can be a valuable addition to a balanced diet. With its natural health benefits, it’s ideal for those looking to increase their intake of plant-based foods that support overall wellness.
