Malanga Coco/Taro Root
Taro is the root of the taro plant, which is grown in semi-tropical and tropical climates all over the world. Taro root is inedible raw and must be cooked thoroughly to leach out the calcium oxalate (associated with gout and kidney stones), preferably with a pinch of baking soda. Taro leaves should also be cooked before eating. Taro root is used in curries, prepared in similar ways to potatoes, cooked with lentils, used in baking, and even used in dessert recipes. Taro chips, also known as vegetable chips, are available in many health food stores. Taro has a mild, nutty flavor.
Sources: The Produce Blue Book
Taro root is often used in a similar fashion to a potato, but in fact has better nutritional qualities than a potato. It has almost three times the dietary fiber, which is important for proper digestive health and regularity. Fiber can also fill you up and make you feel less hungry with fewer calories. Taro root has a low Glycemic Index, as opposed to potato which has a high Glycemic Index. A low GI means that taro effects blood sugar levels slowly, without the peaks and crashes of a high GI, which lead to increased hunger later on. Eating a diet of low GI foods can also help prevent diabetes.
Taro is nutritious, and is an excellent source of potassium, which is an essential mineral for many bodily functions. Taro also contains some calcium, vitamin C, vitamin E and B vitamins, as well as magnesium, manganese and copper. Taro leaves contain good amounts of vitamins A and C, fiber and a relatively high amount of protein.
Serving Size 1 cup
Amount Per Serving
Calories from Fat 3Calories 190
% Daily Values*
Total Fat 0.34g 1%
Saturated Fat 0.07g 0%
Polyunsaturated Fat 0.141g
Monounsaturated Fat 0.028g
Cholesterol 0mg 0%
Sodium 627mg 26%
Total Carbohydrate 45g 15%
Dietary Fiber 7g 28%
Vitamin A 0% Vitamin C 10%
Calcium 7% Iron 5%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Nutrition Values are based on USDA Nutrient Database SR18
Century Farms International, Inc.
10957 NW 123rd Street Medley, FL 33178
Office: 305-436-7971 Fax: 305-436-7968