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Alao Calories
Starchy root, source of fiber and potassium
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Alao (130 g) has 153 calories. That works out to 118 calories per 100 g. It contains 35.8 g of carbs, 2 g of protein, 0.3 g of fat and 5.3 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 77 (high), so it raises blood sugar quickly.
Alao Nutrition Facts
Selected: 1 piece (medium) · 130 g
153
KCAL / 130G
Carbs
35.8g
· 13% DV
Protein
2g
· 4% DV
Fat
0.3g
· 0% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 93% · Protein 5% · Fat 2%
Alao nutrition facts table · 1 piece (medium) (130 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 35.8 g | 13% |
| Fiber | 5.3 g | 19% |
| Protein | 2 g | 4% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Alao?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 130 g | 153 kcal |
| 1 slice (thin) | 40 g | 47 kcal |
| 1 slice (thick) | 70 g | 83 kcal |
| 1 piece (small) | 80 g | 94 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (medium) | 100 g | 118 kcal |
| 1 cup (chopped) | 150 g | 177 kcal |
| 1 piece (large) | 200 g | 236 kcal |
| 1 piece (extra large) | 250 g | 295 kcal |
Calculated from 118 calories per 100 g.
Frequently Asked Questions About Alao
How do you cook Alao?
Alao is usually peeled, cut, and boiled, steamed, or roasted until tender. Smaller pieces cook more evenly, and a fork should slide in easily when they are done.
Can you eat Alao raw?
It is best to eat Alao cooked rather than raw. Cooking softens this starchy root and makes it easier to use in meals; raw Alao is not a suitable everyday preparation.
What does Alao taste like?
Alao has a mild, starchy flavor that works well with savory seasonings. Its texture becomes soft when boiled or steamed, while roasting gives it a firmer, browned surface.
How do you know if Alao is fresh?
Choose Alao that feels firm and has no mold, rotten spots, or strong unpleasant smell. Avoid roots that are badly bruised, shriveled, or soft in places.
Should you peel Alao before cooking it?
Yes, peeling Alao is the usual choice for cooking. Rinse the root under running water first, peel it, then wash your hands and utensils before preparing other ingredients.
How should you store Alao?
Keep uncooked Alao in a cool, dry, dark place. Moisture can encourage spoilage; once cut, refrigerate it in a covered container and use it soon.
Can you freeze cooked Alao?
Yes, cooked Alao can be frozen. Let it cool, divide it into portions, and seal them in an airtight container; its texture may soften after thawing, so it works especially well in soups or mash.
Can Alao replace potatoes in recipes?
Yes, Alao can replace potatoes in many boiled, roasted, or mashed dishes. Its texture and flavor are not identical, so check for tenderness as it cooks rather than relying on the usual potato cooking time.
Is Alao a good food for people with diabetes?
Alao is a starchy root and can raise blood glucose. People with diabetes should account for its portion alongside other carbohydrate foods; a clinician or dietitian can help tailor advice to their treatment plan.
Can babies and young children eat Alao?
Yes, babies and young children can have Alao when it is thoroughly cooked and soft. Mash it or serve age-appropriate soft pieces, and introduce it in a way that reduces choking risk.
Alao Vitamins & Minerals
Vitamins
B6
0.38mg · 22% DV
B1
0.12mg · 10% DV
B5
0.39mg · 8% DV
Folate
29.9µg · 7% DV
Minerals
Manganese
0.57mg · 25% DV
Potassium ⭐
660mg · 19% DV
Copper
0.12mg · 13% DV
Phosphorus
72mg · 10% DV
Sodium
14mg · 1% DV
Alao Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Alao
To burn the 153 calories in 1 piece (medium) (130 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Alao?
Alao is an edible, starchy root eaten as a filling vegetable. There isn’t enough reliable information here to assign it to a particular region or culinary tradition, so it’s best not to treat it as a dish from a specific country. Like many starchy roots, it is usually cooked; boiling or roasting softens the centre and brings out its hearty texture.
Where Alao is unfamiliar, it can be used much like a potato: serve it with herbs and oil, or add it to a vegetable stew. It is mainly a source of carbohydrates, with 4.1 g of fibre per 100 g. Pairing a moderate portion with other vegetables and a protein source makes for a more balanced plate.
How Nutritious Is Alao?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Alao Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Alao Contain Allergens?
No known major allergens
Which Diets Is Alao Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Alao Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.