Food Nutrient Profile - Taro Leaves

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Nutrients in 100 grams of Taro Leaves

Raw Taro Leaves (Colocasia esculenta).

Macros Ratio

Protein Fat Carbs
37%
12%
51%
100 g ▼

Macro Nutrients

Taro Leaves
Energy42 kcal
1.45%
Raw Taro Leaves provide 42kcal of Energy per 100 grams, meeting 1.45% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.74 g
0.76%
Raw Taro Leaves provide 0.74g of Fat per 100 grams, meeting 0.76% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.15 g
0.47%
Raw Taro Leaves provide 0.15g of Saturated Fat per 100 grams, meeting 0.47% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.093 g
5.8%
Raw Taro Leaves provide 0.093g of Omega 3 per 100 grams, meeting 5.8% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.21 g
1.26%
Raw Taro Leaves provide 0.21g of Omega 6 per 100 grams, meeting 1.26% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Taro Leaves provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate6.7 g
5.15%
Raw Taro Leaves provide 6.7g of Carbohydrate per 100 grams, meeting 5.15% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars3 g
4.15%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Taro Leaves provide 3g of Sugars per 100 grams, meeting 4.15% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber3.7 g
9.74%
Raw Taro Leaves provide 3.7g of Fiber per 100 grams, meeting 9.74% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein5 g
8.9%
Raw Taro Leaves provide 5g of Protein per 100 grams, meeting 8.9% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Taro Leaves
Vitamin A241 μg
26.8%
RAE, retinol activity equivalents
Raw Taro Leaves provide 241μg of Vitamin A per 100 grams, meeting 26.8% of the Recommended Dietary Allowance (RDA) of 900μg for Men 19-50 years
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Vitamin B10.21 mg
17.4%
Thiamine
Raw Taro Leaves provide 0.21mg of Vitamin B1 per 100 grams, meeting 17.4% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.46 mg
35%
Riboflavin
Raw Taro Leaves provide 0.46mg of Vitamin B2 per 100 grams, meeting 35% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B31.5 mg
9.46%
Niacin, nicotinic acid, niacinamide
Raw Taro Leaves provide 1.5mg of Vitamin B3 per 100 grams, meeting 9.46% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.084 mg
1.7%
Pantothenic acid
Raw Taro Leaves provide 0.084mg of Vitamin B5 per 100 grams, meeting 1.7% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.15 mg
11.2%
Pyridoxine
Raw Taro Leaves provide 0.15mg of Vitamin B6 per 100 grams, meeting 11.2% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9126 μg
31.5%
Folates and Folic Acid
Raw Taro Leaves provide 126μg of Vitamin B9 per 100 grams, meeting 31.5% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Taro Leaves provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C52 mg
57.8%
Ascorbic acid
Raw Taro Leaves provide 52mg of Vitamin C per 100 grams, meeting 57.8% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Taro Leaves provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E2.02 mg
13.5%
Tocopherols and Tocotrienols
Raw Taro Leaves provide 2.02mg of Vitamin E per 100 grams, meeting 13.5% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K109 μg
91%
Phytomenadione or phylloquinone
Raw Taro Leaves provide 109μg of Vitamin K per 100 grams, meeting 91% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Taro Leaves
Calcium107 mg
10.7%
Raw Taro Leaves provide 107mg of Calcium per 100 grams, meeting 10.7% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.27 mg
30%
Raw Taro Leaves provide 0.27mg of Copper per 100 grams, meeting 30% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.25 mg
28%
Raw Taro Leaves provide 2.25mg of Iron per 100 grams, meeting 28% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium45 mg
10.7%
Raw Taro Leaves provide 45mg of Magnesium per 100 grams, meeting 10.7% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.71 mg
31%
Raw Taro Leaves provide 0.71mg of Manganese per 100 grams, meeting 31% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus60 mg
8.57%
Raw Taro Leaves provide 60mg of Phosphorus per 100 grams, meeting 8.57% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium648 mg
19%
Raw Taro Leaves provide 648mg of Potassium per 100 grams, meeting 19% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.9 μg
1.64%
Raw Taro Leaves provide 0.9μg of Selenium per 100 grams, meeting 1.64% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium3 mg
0.2%
Raw Taro Leaves provide 3mg of Sodium per 100 grams, meeting 0.2% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.41 mg
3.73%
Raw Taro Leaves provide 0.41mg of Zinc per 100 grams, meeting 3.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water85.7 g
2.3%
Raw Taro Leaves provide 85.7g of Water per 100 grams, meeting 2.3% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Taro Leaves: Benefits and Values | 100g

Discover the nutritional data for taro leaves, including macro and micronutrients, in a 100g serving of raw taro leaves. Learn about the health benefits of this nutrient-rich vegetable.

When it comes to vitamins, 100 grams of raw taro leaves are a powerhouse! They contain an outstanding amount of Vitamin K, which is essential for blood clotting and bone health. But that's not all—these leaves are also an excellent source of several other vital vitamins:

In addition, taro leaves provide a good amount of:

While they contain trace amounts of Vitamin B5 (Pantothenic Acid), taro leaves do not have any Vitamin B12 or Vitamin D.

Taro leaves are equally impressive when it comes to minerals. In 100 grams, you'll find an excellent source of:

They also provide a good amount of:

Additionally, taro leaves contain some Zinc, which is important for immune function and wound healing. While they have trace amounts of Selenium, they contain no Sodium.

When it comes to macronutrients, 100 grams of raw taro leaves offer a balanced profile. They provide a good amount of Fiber and Protein, making them a great addition to a plant-based diet. You'll also find some:

While they contain trace amounts of Fat and Omega-6 Fatty Acids, taro leaves have no Saturated Fat, making them a heart-healthy choice.

In summary, raw taro leaves are a nutrient-dense food that can significantly contribute to your overall health. Whether you're looking to boost your vitamin intake, improve your mineral levels, or add more fiber and protein to your diet, taro leaves are an excellent choice.

Frequently Asked Questions about Taro Leaves

What are the health benefits of Taro Leaves?

Taro leaves are a good source of vitamins A and C, as well as minerals like calcium and iron. They also contain dietary fiber, which is beneficial for digestion and overall gut health. Taro leaves are low in calories and can be a great addition to a balanced vegan diet to help support immune function, bone health, and energy production.

Are there any potential risks or side effects of consuming Taro Leaves?

Taro leaves are a nutritious vegetable that is safe for consumption when cooked properly. However, raw or improperly cooked taro leaves contain calcium oxalate crystals that can cause irritation in the mouth and throat. To minimize any potential risks, it is recommended to cook taro leaves thoroughly before consuming them.

Can I lose weight by eating more Taro Leaves?

Taro leaves are a nutritious vegetable that can be part of a healthy weight loss diet. They are low in calories and high in fiber, which can help you feel full and satisfied. However, weight loss ultimately depends on creating a calorie deficit, so be sure to incorporate a variety of nutrient-dense foods and maintain a balanced diet to support your weight loss goals.

Can I gain more muscles by eating more Taro Leaves if I train consistently?

Taro leaves are a good source of plant-based protein, vitamins, and minerals, which can support muscle growth when combined with consistent training. However, it's important to ensure you're also consuming a variety of other protein sources to meet your overall protein needs for muscle building. Incorporating a balanced diet with a variety of plant-based proteins such as legumes, nuts, seeds, and whole grains will help support muscle growth effectively.

Can I eat Taro Leaves if I have diabetes?

Yes, you can eat taro leaves if you have diabetes. Taro leaves are a good source of fiber, vitamins, and minerals, and can be included in a balanced diet for diabetes management. Just be mindful of portion sizes and cooking methods to avoid adding excessive fats or sugars.

Can I consume Taro Leaves if I am on a Keto diet?

Yes, you can consume Taro Leaves on a Keto diet. Taro Leaves are low in carbs and calories, making them a suitable option for those following a Keto diet. They are also a good source of fiber, vitamins, and minerals, which can help support overall health while on a Keto diet.

Can I eat Taro Leaves if I am on a low fat diet?

Yes, you can eat Taro Leaves on a low-fat diet. Taro Leaves are a nutritious leafy green vegetable that is low in fat and calories. They are a good source of vitamins, minerals, and dietary fiber, making them a healthy addition to a low-fat diet. Just be mindful of how they are prepared, as cooking methods that add extra fat, such as frying or adding high-fat sauces, should be avoided.

What is the environmental impact of producing Taro Leaves?

Taro leaves have a relatively low environmental impact compared to animal products. They require less water, land, and resources to produce, making them a more sustainable option for a plant-based diet. Additionally, taro leaves are rich in nutrients like fiber, vitamins, and minerals, making them a healthy choice for both people and the planet.




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