Taro leaves are large heart-shaped leaves used as a leafy green, rich in vitamin A, vitamin C, folate, and calcium, with fibre and some iron. Raw leaves contain calcium oxalate that must be neutralised by cooking.
Steam thoroughly to break down oxalate crystals while retaining most folate and vitamin A.
Where Taro leaves, steamed Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Vitamin A (RE) | 640 µg | 91% | |
| Potassium | 360 mg | 18% | |
| Calcium | 86.0 mg | 11% | |
| Vitamin C | 35.0 mg | 44% | |
| Chloride | 33.0 mg | 4% | |
| Phosphorus | 27.0 mg | 4% | |
| Folate | 27.0 µg | 14% | |
| Magnesium | 20.0 mg | 5% | |
| Niacin equivalents (NE) | 1.70 mg | 11% | |
| Niacin (B3) | 1.30 mg | 8% | |
| Iron | 1.20 mg | 9% | |
| Manganese | 1.00 mg | 50% | |
| Zinc | 0.500 mg | 5% | |
| Riboflavin (B2) | 0.380 mg | 27% | |
| Copper | 0.180 mg | 18% | |
| Thiamin (B1) | 0.140 mg | 13% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Polyunsaturated fat (PUFA) | 0.200 g | — | |
| Maltose | 0.000 g | — | |
| Cholesterol | 0.000 mg | — | |
| Beta-carotene | 3,830 µg | — | |
| Retinol (vitamin A) | 0.000 µg | 0% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →
Phytochemicals
Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.