Vegetable
cooked unsalted taro shoots.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
taro shoots
SERVING
CALORIES
18
PROTEIN
0.60g
CARBS
3.8g
FAT
0.10g
FIBER
1.8g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories18kcal—
Protein0.60g1%
Carbohydrates3.8g1%
Fiber1.8g6%
Sugar0.50g1%
Total fat0.10g0%
Saturated fat0.02g0%
Trans fat0g—
Cholesterol0mg0%
Water94.5g—
MINERALS
Sodium5.0mg0%
Potassium310mg7%
Calcium52mg4%
Iron0.60mg3%
Magnesium22mg5%
Phosphorus25mg2%
Zinc0.20mg2%
Copper0.08mg9%
Manganese0.30mg13%
Selenium0.50µg1%
VITAMINS
Vitamin A15µg2%
Vitamin C6.0mg7%
Vitamin D0µg0%
Vitamin E0.50mg3%
Vitamin K12µg10%
Thiamin (B1)0.03mg3%
Riboflavin (B2)0.03mg2%
Niacin (B3)0.40mg3%
Pantothenic acid (B5)0.15mg3%
Vitamin B60.06mg4%
Folate (B9)18µg5%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in vitamins A and C, which support immune function and vision health.
- ✓Good source of dietary fiber, aiding in digestion and promoting gut health.
- ✓Contains important minerals like potassium for heart health and manganese for bone formation.
- ✓Provides antioxidants that help protect the body against cellular damage from free radicals.
COOKING TIPS
In the kitchen.
- 1Crucially, taro shoots must be cooked thoroughly (e.g., boiled for at least 15-20 minutes) to break down calcium oxalate crystals, which are toxic when raw.
- 2Their tender texture and mild, spinach-like flavor make them excellent additions to coconut-based curries, stews, and soups.
- 3After boiling to ensure safety, they can be chopped and added to stir-fries, where they readily absorb the flavors of sauces and spices.
- 4Pair well with ingredients like ginger, garlic, chili, and coconut milk for classic Southeast Asian and Pacific Island dishes.
STORAGE
Keep it fresh.
- Store cooked taro shoots in an airtight container in the refrigerator for up to 3-4 days.
- For longer storage, freeze cooked shoots in a freezer-safe bag or container for up to 3 months.
FAQ
Frequently asked questions.
Are cooked taro shoots healthy?
Yes, cooked taro shoots are very healthy as they are extremely low in calories and fat while providing essential nutrients. They are rich in vitamins A and C, which support the immune system and vision, and contain fiber for digestive health.
Are taro shoots good for weight loss?
Taro shoots are excellent for weight loss because they contain only 18 calories per 100g. Their high water and fiber content can help you feel full while maintaining a significant calorie deficit.
Can I eat taro shoots raw?
No, taro shoots should never be eaten raw. They contain calcium oxalate crystals that cause intense itching and irritation in the mouth and throat; thorough cooking is required to neutralize these compounds.
Are taro shoots keto-friendly?
Yes, with only 3.8g of carbohydrates per 100g, cooked taro shoots are very low in net carbs. They are an ideal vegetable choice for those following a ketogenic or low-carb lifestyle.
What do cooked taro shoots taste like?
Cooked taro shoots have a very mild, slightly nutty flavor and a unique, porous texture. Because they are relatively neutral, they are excellent at absorbing the flavors of broths, sauces, and spices.
Are taro shoots vegan and gluten-free?
Yes, taro shoots are a natural plant-based vegetable. They are naturally gluten-free and 100% vegan, making them suitable for a wide variety of dietary restrictions.
How do you store cooked taro shoots?
Cooked taro shoots should be kept in an airtight container in the refrigerator. When stored properly, they will remain fresh and safe to eat for approximately 3 to 5 days.
What are the main vitamins and minerals in taro shoots?
They are a good source of vitamins A and C, as well as potassium for heart health and manganese for bone formation. They also provide antioxidants that help protect the body from cellular damage.
How do you prepare taro shoots for cooking?
To prepare them, peel away any tough outer skin and cut the stalks into manageable pieces. Boil or steam them thoroughly until tender to ensure the acrid calcium oxalate crystals are completely removed.
Can diabetics eat cooked taro shoots?
Yes, taro shoots are safe for diabetics. They have a very low glycemic impact due to their low carbohydrate count and fiber content, which helps prevent rapid spikes in blood sugar levels.
