Taro - Taro
Taro is a starchy root crop with edible leaves and has provided good nutrition to Pacific Islanders for hundreds of years.
It is known by several names; taro, talo, dalo. Varieties of taro vary in colour and size.
Taro is not grown commercially in New Zealand and all supplies are imported from the Pacific Islands.
What to look for
When taro is fresh the skin looks healthy and slightly moist. Avoid taro with dry or soft patches on the skin.
Availability
Taro is imported.
Available: all year.
Store
Store in a cool dark, well ventilated place.
How to prepare
Avoid possible itchy skin by wearing kitchen gloves when preparing.
Taro root: Wash well. It can be scraped and peeled but leave the skin on if possible. Cut into similar sized pieces so that they will cook at the same rate. Cook well to prevent allergic reactions.
Taro leaves: Trim stalks, remove thick veins. Wash well. Taro leaves must be cooked thoroughly to eliminate toxins. Boiling; bring to the boil, drain then reboil in fresh water.
Ways to eat
Taro can be boiled, steamed, or oven-baked, however, must be cooked thoroughly to prevent mouth and throat itching caused by a substance in raw taro called calcium oxalate. The leaves have the same itching effect if not cooked properly. Boil taro, drain, then reboil in fresh water or coconut cream (diluted with milk if wished).
Cooking methods
Taro: bake (root), boil, steam.
Nutrition
Taro is high in carbohydrate, greater than potato, and consequently one of the highest vegetable sources of energy. It is a source of dietary fibre, folate, zinc, vitamin B6, vitamin E and niacin and contains a dietary significant amount of potassium.
Taro leaf is a good source of folate, vitamin C and magnesium; a source of vitamin A, niacin, riboflavin, vitamin B6, vitamin E, calcium, iron and manganese, and contains a dietary significant amount of potassium.
Nutrition table
| TARO, CORM | Raw | |||
| Nutrition Information | ||||
| Serving size: 75g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ) | 362 | 4 | 482 | |
| Protein (g) | 1 | 2 | 1.3 | |
| Fat, total (g) | 0.2 | 0 | 0.3 | |
| - saturated (g) | 0.07 | 0 | 0.09 | |
| Available carbohydrate (g) | 18.7 | 6 | 24.9 | |
| - sugars (g) | 1.6 | 2 | 2.2 | Sugar - low, Sugar - % free |
| Dietary Fibre (g) | 2.3 | 8 | 3.1 | Source |
| Sodium (mg) | 0 | 0 | 0 | |
| Folate (µg) | 46 | 23% RDI* | 62 | A source of folate |
| Zinc (mg) | 1.8 | 15% RDI* | 2.4 | A source of zinc |
| Niacin (mg) | 1.05 | 10% RDI* | 1.4 | A source of niacin |
| Vitamin B6 (mg) | 0.17 | 10% RDI* | 0.22 | A source of vitamin B6 |
| Vitamin E (mg) | 1.2 | 12% RDI* | 1.6 | A source of vitamin E |
| Potassium (mg) | 300 | 400 | Contains potassium | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs | ||||
| *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: New Zealand Food Composition Database online accessed May 2024 | ||||
| TARO, LEAF | Raw | |||
| Nutrition Information | ||||
| Serving size: 50g | ||||
| Average Quantity | % Daily Intake per serve | Average Quantity | ||
| per serving | per 100g | |||
| Energy (kJ) | 79 | 1 | 158 | Energy - low |
| Protein (g) | 2.6 | 5 | 5.1 | |
| Fat, total (g) | 0.4 | 1 | 0.8 | |
| - saturated (g) | 0.1 | 0 | 0.19 | |
| Available carbohydrate (g) | 0.3 | 0 | 0.7 | |
| - sugars (g) | 0.3 | 0 | 0.7 | Sugar - low, Sugar - % free |
| Dietary Fibre (g) | 1.9 | 6 | 3.7 | |
| Sodium (mg) | 2 | 0 | 3 | |
| Folate (µg) | 65 | 32% RDI* | 130 | A good source of folate |
| Vitamin A Equiv. (µg) | 142 | 19% RDI* | 284 | A good source of vitamin A |
| Vitamin C (mg) | 45 | 112% RDI* | 90 | A food source of vitamin C |
| Magnesium (mg) | 96 | 30% RDI* | 192 | A good source of magnesium |
| Niacin (mg) | 1.5 | 15% RDI* | 3.0 | A source of niacin |
| Riboflavin (mg) | 0.2 | 11% RDI* | 0.39 | A source of riboflavin |
| Vitamin B6 (mg) | 0.25 | 16% RDI* | 0.5 | A source of vitamin B6 |
| Vitamin E (mg) | 1.15 | 11% RDI* | 2.3 | A source of vitamin E |
| Calcium (mg) | 108 | 14% RDI* | 216 | A source of calcium |
| Iron (mg) | 1.35 | 11% RDI* | 2.7 | A source of iron |
| Manganese (mg) | 0.9 | 18% ESADDI** | 1.8 | A source of manganese |
| Potassium (mg) | 422 | 843 | Contains potassium | |
| Percentage Daily Intakes are based on an average adult diet of 8700 kJ | ||||
| Your daily Intakes may be higher or lower depending on your energy needs | ||||
| *Recommended Dietary Intake (Average Adult) **Estimated Safe and Adequate Daily Dietary Intake |
||||
| Source: New Zealand Food Composition Database online accessed May 2024 | ||||
Retailing
Customers may not know how to use taro, so use the QR code on labels. Talk to Pacific Island customers for ideas.
Store at 7-10°C with a relative humidity of 85-95%. Lower temperatures can cause chilling damage.