Taro, leaves, cooked, steamed, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Steamed taro leaves are a tender, savory green with a mild, earthy flavor and a soft, slightly slippery texture reminiscent of cooked spinach. Nutritionally, they are a standout for being exceptionally low in calories while providing a solid dose of plant-based protein and dietary fiber. This preparation method preserves their delicate nutrients without adding significant fat.
Calorie split: 36% protein · 52% carbs · 12% fat
↓ Full nutrition💚 Why it's loved
People cherish steamed taro leaves for their ability to absorb savory flavors and seasonings, acting as a flavorful canvas in stews and curries. They hold a special place in many tropical cuisines as a nutritious, comforting, and humble staple.
⚠️ Watch-outs & how to enjoy it better
Raw taro leaves contain calcium oxalate crystals which can cause irritation; thorough cooking is essential to neutralize them. The added salt in this preparation means those monitoring sodium intake should consume in moderation. To counteract, pair with unsalted sides, rinse the leaves before cooking, or opt for a no-salt-added steaming method.
Key benefits
- Excellent source of dietary fiber for digestive health
- High in plant-based protein for a leafy green
- Very low in calories and fat
- Rich in essential vitamins and minerals like iron and calcium
- Naturally gluten-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'taro' plant is one of the earliest cultivated crops, with evidence of its domestication in the tropical lowlands of New Guinea dating back over 10,000 years.
Full nutrition (USDA data · scales with serving)
| Water | 92.2 g |
| Energy | 24.0 kcal |
| Energy | 100 kj |
| Protein | 2.7 g |
| Total lipid (fat) | 0.41 g |
| Ash | 0.83 g |
| Carbohydrate, by difference | 3.9 g |
| Fiber, total dietary | 2.0 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 27.0 mg |
| Potassium, K | 460 mg |
| Sodium, Na | 238 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.14 mg |
| Manganese, Mn | 0.37 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 35.5 mg |
| Thiamin | 0.14 mg |
| Riboflavin | 0.38 mg |
| Niacin | 1.3 mg |
| Pantothenic acid | 0.04 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 48.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 48.0 ug |
| Folate, DFE | 48.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 212 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 4238 iu |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 18:1 | 0.03 g |
| Fatty acids, total polyunsaturated | 0.17 g |
| PUFA 18:2 | 0.12 g |
| PUFA 18:3 | 0.05 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.09 g |
| Isoleucine | 0.14 g |
| Leucine | 0.21 g |
| Lysine | 0.13 g |
| Methionine | 0.04 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.11 g |
| Tyrosine | 0.10 g |
| Valine | 0.14 g |
| Arginine | 0.12 g |
| Histidine | 0.06 g |
FAQ
Are cooked taro leaves safe to eat?
Yes, absolutely. The calcium oxalate crystals that cause irritation in raw leaves are effectively broken down by thorough cooking, such as steaming or boiling.
How do taro leaves differ from taro root?
Both come from the same plant. The leaves are the above-ground foliage used as a leafy green vegetable, while the root (corm) is a starchy tuber used more like a potato.
What's the best way to store fresh taro leaves?
Wrap unwashed leaves in a paper towel, place in a perforated plastic bag, and store in the refrigerator's crisper drawer. Use within 3-5 days for best freshness.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.24 kcal/g · 45% calories from protein · 2.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.52 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.