Taro Leaves: Nutritious Greens from the Tropics
Taro leaves are edible tropical greens rich in iron, calcium, and vitamins A and C, but must be cooked to remove natural toxins.
What Are Taro Leaves?
Taro leaves come from the **taro plant (*Colocasia esculenta*)**, a tropical root vegetable. The leaves are **heart-shaped, dark green**, and highly nutritious when cooked.
Nutrition (per 100 g, cooked)
- **Calories:** ~35 kcal
- **Protein:** ~3 g
- **Fiber:** ~2.5 g
- **Iron:** ~1.9 mg
- **Calcium:** ~80 mg
- **Vitamin A:** ~4800 IU
- **Vitamin C:** ~25 mg
Health Benefits
- **Rich in vitamins A and C**, supporting vision and immunity.
- **Iron and calcium** strengthen blood and bones.
- **Antioxidants** reduce inflammation.
- **Low in calories and fat**, making it diet-friendly.
Precautions
- Raw taro leaves contain **calcium oxalate crystals**, which can irritate the throat.
- Always **boil or steam thoroughly** before eating.
- Avoid combining with acidic foods when raw.
Culinary Uses
- Popular in **Filipino “Laing”**, Indian “Patra”, and Polynesian dishes.
- Used in **soups, curries, or wrapped and steamed**.
- Combine with **coconut milk or spices** for flavor.
Summary
Taro leaves are nutrient-rich tropical greens that must be cooked before eating. They offer powerful health benefits and delicious flavor.
- 1. Taro Leaves
Taro leaves: jestivi listovi biljke taro (Colocasia esculenta), bogati gvožđem, kalcijem i vitaminima A i C; moraju se kuhati da bi postali sigurni za jelo.