Taro leaves, raw
FDC 168487cup (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 99 · +6 vs Vegetables medianTaro leaves, raw score 99 of 100, Elite band, ranking 9 of 60 in Vegetables, at 42 calories per 100 grams, the highest calorie count among the greens in this batch. Vitamin C leads at 58% DV, with vitamin A at 27% DV, potassium at 14% DV, and dietary fiber at 13% DV rounding out the figures.
Taro leaves are a staple in Filipino, Caribbean, and West African cooking, most often simmered into stews like laing or callaloo rather than served raw. Despite the raw label on this entry, standard kitchen practice is to always cook taro leaves thoroughly before eating; a cup (28 grams) as prepared here reflects the raw leaf's nutrient content, not a ready-to-eat dish.
See how this score is calculated, build a plate around taro leaves, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 42 kcal | 2% |
| Total fat | 0.74 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Cholesterol | 0 mg | 0% |
| Sodium | 3 mg | 0% |
| Carbohydrate | 6.7 g | 2% |
| Dietary fiber | 3.7 g | 13% |
| Sugars | 3 g | |
| Protein | 5 g | 10% |
| Potassium | 648 mg | 14% |
| Calcium | 107 mg | 8% |
| Iron | 2.3 mg | 13% |
| Magnesium | 45 mg | 11% |
| Vitamin C | 52 mg | 58% |
| Vitamin A | 241 µg | 27% |
| Vitamin E | 2 mg | 13% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | 1% |
| Total fat | 0.21 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 0.84 mg | 0% |
| Carbohydrate | 1.9 g | 1% |
| Dietary fiber | 1 g | 4% |
| Sugars | 0.84 g | |
| Protein | 1.4 g | 3% |
| Potassium | 181 mg | 4% |
| Calcium | 30 mg | 2% |
| Iron | 0.63 mg | 4% |
| Magnesium | 13 mg | 3% |
| Vitamin C | 15 mg | 16% |
| Vitamin A | 67 µg | 7% |
| Vitamin E | 0.57 mg | 4% |
Source: USDA FoodData Central · Public domain
FDC 168487Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Collards, rawDensity 99 vs 99Nopales, rawDensity 99 vs 99Kale, rawDensity 99 vs 99Original analysis by NutriVerdict
In the kitchen and how to use it
Taro leaves, popular in Caribbean, Filipino and West African cooking (as in callaloo and laing), are always cooked before eating, typically simmered a good while in coconut milk, broth or stew, since raw taro leaves contain compounds that cause a sharp, irritating sensation in the mouth and only break down with thorough, prolonged cooking. Once cooked down, the leaves take on a soft, spinach-like texture and mild, slightly earthy flavor that absorbs the flavors of coconut milk, chile and aromatics around it.
Choose leaves that are unblemished and not wilted, and store them wrapped loosely in the fridge for a few days, planning to cook them thoroughly rather than eating them raw or briefly cooked. At 42 calories per 100 grams and 4.98 grams of protein, taro leaves are more substantial than most raw salad greens, and their 58% DV of vitamin C and 13% DV of fiber make a simmered pot of taro leaves in coconut milk a filling, vegetable-forward main rather than a side dish.
Frequently asked questions about taro leaves, raw
Can you eat taro leaves raw?
No, taro leaves are always cooked before eating; raw leaves are simmered thoroughly, often in coconut milk, until the texture turns tender.
How many calories are in taro leaves?
Taro leaves have 42 calories per 100 grams, with 4.98 grams of protein, more than most leafy greens.
Is taro leaves a good source of vitamin C?
Yes, taro leaves provide 58% DV of vitamin C per 100 grams.