Taro (Tahitian, Cooked with Salt) – Nutritional Information
Taro, particularly the Tahitian variety, is a starchy root vegetable that boasts a range of nutritional benefits, making it a healthy addition to various dishes. When cooked with salt, it provides a savory and satisfying flavor, while offering a wealth of essential vitamins and minerals. This section explores the key components of Taro’s nutritional profile, ideal for those looking to enrich their meals with nutritious, flavorful ingredients.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 44 kcal |
| Protein | 4.16 g |
| Total Fat | 0.68 g |
| Saturated Fat | 0.139 g |
| Carbohydrates | 6.85 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 149.0 mg |
| Iron | 1.56 mg |
| Magnesium | 51.0 mg |
| Phosphorus | 67.0 mg |
| Potassium | 623.0 mg |
| Sodium | 290.0 mg |
| Zinc | 0.1 mg |
| Copper | 0.076 mcg |
| Manganese | 0.168 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 38.0 mg |
| Thiamin (Vitamin B1) | 0.044 mg |
| Riboflavin (Vitamin B2) | 0.198 mg |
| Niacin (Vitamin B3) | 0.48 mg |
| Vitamin B6 | 0.117 mg |
| Folate | 7.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 88.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Taro is naturally allergen-free, making it suitable for most individuals with common food allergies. However, as with any food, it’s important to be mindful of individual sensitivities. In this case, the salt added during the cooking process may be a concern for those with sodium-restricted diets. Always ensure that the preparation and ingredient sources are suitable for your personal dietary needs.
Dietary Preferences
Taro is naturally gluten-free, vegan, and vegetarian-friendly. It is also a low-fat option, making it an excellent choice for those on calorie-conscious or heart-healthy diets. Its versatility makes it suitable for a variety of dietary needs, from plant-based to low-sodium diets. While it contains minimal sugar and fiber, it provides a good amount of essential minerals such as potassium, calcium, and magnesium, which are crucial for maintaining optimal health.
Culinary Advice
Taro, particularly the Tahitian variety, is often cooked with salt for a savory dish, though it can also be paired with other flavor profiles to suit various cuisines. This ingredient is rich in potassium and calcium, which can support cardiovascular health and bone strength. When preparing Taro, it’s important to cook it thoroughly, as raw Taro can contain harmful compounds.
Taro can be enjoyed in various forms, from boiled or mashed to roasted or incorporated into soups, stews, and curries. For a well-balanced dish, pair Taro with a source of protein, such as legumes, tofu, or fish, for a satisfying and nutrient-dense meal.
Conclusion
Taro, especially the Tahitian variety, provides an excellent source of energy, essential vitamins, and minerals, making it a valuable addition to any meal. Its high potassium content and rich array of nutrients, including Vitamin A and C, make it a powerhouse root vegetable that promotes overall health. Whether served as a main dish or a hearty side, Taro offers a delightful and nutritious component to your culinary repertoire, especially when prepared in a simple, salted manner. Enjoy the versatility and flavor of Taro as part of a balanced, health-conscious diet.
