Vegetable
green colocasia leaves.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
44
PROTEIN
3.4g
CARBS
3.7g
FAT
1.4g
FIBER
5.6g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories43.5kcal—
Protein3.4g7%
Carbohydrates3.7g1%
Fiber5.6g20%
Sugar0.63g1%
Total fat1.4g2%
Saturated fat0.43g2%
Trans fat0g—
Cholesterol0mg0%
Water83.6g—
MINERALS
Sodium12.1mg1%
Potassium404mg9%
Calcium216mg17%
Iron3.4mg19%
Magnesium59.4mg14%
Phosphorus57.9mg5%
Zinc0.82mg7%
Copper0.29mg32%
Manganese1.3mg57%
Selenium4.3µg8%
VITAMINS
Vitamin A5758µg640%
Vitamin C40.7mg45%
Vitamin D1.7µg9%
Vitamin E0.07mg0%
Vitamin K318µg265%
Thiamin (B1)0.08mg7%
Riboflavin (B2)0.07mg5%
Niacin (B3)0.80mg5%
Pantothenic acid (B5)0.27mg5%
Vitamin B60.29mg17%
Biotin (B7)12.1µg40%
Folate (B9)159µg40%
%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 cup35g
1 tablespoon2.2g
1 teaspoon0.7g
1 oz28.4g
1 lb453.6g
1 ml0.2g
1 liter148g
1 piece18g
HEALTH BENEFITS
Why eat it.
- ✓Rich in vitamins A and C, which support immune function, vision, and skin health.
- ✓Good source of dietary fiber, aiding in digestion and promoting gut health.
- ✓Contains antioxidants like beta-carotene that help protect the body from oxidative stress.
- ✓Provides essential minerals such as potassium for blood pressure regulation and iron for preventing anemia.
COOKING TIPS
In the kitchen.
- 1CRITICAL SAFETY: Never eat colocasia leaves raw. They must be cooked thoroughly (e.g., boiled or steamed for at least 15-20 minutes) to destroy the toxic calcium oxalate crystals, which cause severe irritation to the mouth and throat.
- 2Wear gloves when handling raw leaves to prevent potential skin irritation from the calcium oxalate.
- 3The leaves have a taste similar to spinach and are excellent in stews, soups, and curries, often paired with coconut milk, garlic, and spices.
- 4They are popularly used as wrappers for steaming other ingredients, such as in the Hawaiian dish 'Laulau' or the Indian dish 'Patra'.
STORAGE
Keep it fresh.
- Store fresh, unwashed leaves in a perforated plastic bag in the refrigerator's crisper drawer for up to 5 days.
- For long-term storage, blanch the leaves for 2 minutes, plunge into ice water, drain well, and freeze in an airtight container for up to 6 months.
FAQ
Frequently asked questions.
Are green colocasia leaves healthy?
Yes, green colocasia leaves are very healthy. They are rich in vitamins A and C, essential for immune function and vision, and provide dietary fiber for digestion. They also contain antioxidants and minerals like potassium and iron, supporting overall well-being.
What is the nutritional content of green colocasia leaves?
Per 100g, green colocasia leaves contain approximately 43.5 calories, 3.42g protein, 3.69g carbohydrates, and 1.38g fat. They are also a good source of vitamins A and C, fiber, potassium, and iron.
Are green colocasia leaves good for weight loss?
Yes, green colocasia leaves can be beneficial for weight loss. They are low in calories and fat, while being high in dietary fiber, which promotes satiety and aids digestion. This can help you feel full longer and reduce overall calorie intake.
Are green colocasia leaves vegan and gluten-free?
Yes, green colocasia leaves are naturally vegan and gluten-free. As a plant-based vegetable, they fit well into various dietary preferences and restrictions, including vegan, vegetarian, and gluten-free diets.
Can diabetics eat green colocasia leaves?
Yes, green colocasia leaves can be a good addition to a diabetic diet. They are low in carbohydrates and have a good fiber content, which can help manage blood sugar levels. Always consult with a healthcare professional for personalized dietary advice.
How do you prepare and cook green colocasia leaves?
It's crucial to cook green colocasia leaves thoroughly to remove calcium oxalate crystals, which can cause an itchy or irritating sensation. Wash them well, then boil, steam, or stew them for at least 15-20 minutes. Adding acidic ingredients like tamarind or lemon juice during cooking can also help neutralize the oxalates.
What do green colocasia leaves taste like?
When properly cooked, green colocasia leaves have a mild, earthy, and slightly spinach-like flavor. They absorb flavors well from spices and other ingredients, making them versatile in various dishes. If not cooked properly, they can have an unpleasant itchy sensation.
How do you store fresh green colocasia leaves?
Store fresh green colocasia leaves in a plastic bag in the refrigerator's crisper drawer. They are best used within 3-5 days. For longer storage, you can blanch and freeze them after proper cooking.
Can green colocasia leaves be eaten raw?
No, green colocasia leaves should not be eaten raw. They contain calcium oxalate crystals, which can cause severe irritation, itching, and burning in the mouth and throat. Always cook them thoroughly before consumption to neutralize these compounds.
What are the common uses of green colocasia leaves in cooking?
Green colocasia leaves are widely used in various cuisines, particularly in South Asian, African, and Caribbean dishes. They are often used in curries, stews, soups, and steamed preparations like 'patra' or 'alu wadi,' where they are rolled with a spiced gram flour paste.
