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Meat taro stew is a hearty dish made with taro root and beef or lamb, popular in Mediterranean and Middle Eastern cuisines.
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Meat taro stew (200 g) has 190 calories. That works out to 95 calories per 100 g. It contains 19.6 g of carbs, 12.4 g of protein, 6.4 g of fat and 4.2 g of fiber. Its 0.8 µg of B12 covers 32% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 cup (medium) · 200 g
190
KCAL / 200G
Carbs
19.6g
· 7% DV
Protein
12.4g
· 25% DV
Fat
6.4g
· 8% DV
Fiber
4.2g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 27% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 190 kcal | |
| Total fat | 6.4 g | 8% |
| Saturated fat | 2.2 g | 11% |
| Trans fat | 0.02 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 19.6 g | 7% |
| Fiber | 4.2 g | 15% |
| Protein | 12.4 g | 25% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 190 kcal |
| 100 g | 100 g | 95 kcal |
| 1 cup (small) | 120 g | 114 kcal |
| 1 serving (small) | 150 g | 143 kcal |
| 1 bottle (small) | 250 g | 238 kcal |
| 1 serving (large) | 300 g | 285 kcal |
| 1 bottle (large) | 350 g | 333 kcal |
| 1 bottle (jumbo) | 500 g | 475 kcal |
Calculated from 95 calories per 100 g.
Meat taro stew tastes savory and hearty, with tender beef or lamb and taro that becomes soft and mildly earthy when cooked. The exact flavor depends on the aromatics and spices used; onion, garlic, and tomato are common ways to build a flavorful broth.
Taro can make meat taro stew slightly thick or slippery as it cooks, which is normal. For a clearer broth and firmer pieces, cut the taro into larger chunks, avoid overcooking it, and stir gently rather than breaking the pieces apart.
Yes, taro is safe to eat in meat taro stew when it is thoroughly cooked. Raw or undercooked taro can irritate the mouth and throat because it contains calcium oxalate crystals, so cook it until completely tender and never taste it raw.
Beef chuck or lamb shoulder works well in meat taro stew because these cuts become tender during slow cooking and add flavor to the broth. Cut the meat into similar-sized pieces and brown it first for a deeper, richer stew.
Yes, meat taro stew can be made in a slow cooker. Add the meat and cooking liquid first, then add taro later in the cooking process so it has less time to break down; cook until both the meat and taro are tender.
Black pepper, garlic, cumin, paprika, and bay leaf can all complement meat taro stew. Choose spices to suit the style you want, and add stronger seasonings gradually so they enhance the mild taro and meat rather than overpowering them.
Yes, frozen taro can be used in meat taro stew, and it may soften faster than fresh taro. Add it near the end of cooking and follow the package instructions for preparation; avoid extended simmering if you want the pieces to hold their shape.
Serve meat taro stew with crusty bread, rice, or a crisp salad. Since taro makes the stew filling, a simple, fresh side with a little acidity can balance the rich meat and broth.
Meat taro stew generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
Yes, you can make meat taro stew ahead of time; its flavors may become more developed after chilling overnight. Cool and refrigerate it promptly, then reheat gently, adding a little water or broth if the taro has thickened the sauce.
Vitamins
B12
0.76µg · 32% DV
B6
0.26mg · 15% DV
B3
2.2mg · 14% DV
B1
0.12mg · 10% DV
Minerals
Phosphorus
156mg · 22% DV
Zinc
2.4mg · 22% DV
Potassium ⭐
680mg · 20% DV
Copper
0.18mg · 20% DV
Sodium
420mg · 18% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 190 calories in 1 cup (medium) (200 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.
Meat taro stew combines taro root with beef or lamb in a slowly cooked, hearty dish associated with Mediterranean and Middle Eastern cuisines. As it simmers, the taro turns tender and slightly starchy, helping give the broth body, while the meat brings a savory depth.
Serve it hot as a main meal, as is common for a substantial stew, with bread or rice to soak up the cooking liquid; a crisp salad makes a fresh contrast. At 95 calories per 100 g, it is filling without being especially heavy, and provides both carbohydrate from the taro and protein from the meat. For a lighter bowl, skim excess fat and keep the bread or rice portion modest.
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.
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.
NOVA 2
Minimally Processed
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.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.2g
MONOUNSATURATED
2g
POLYUNSATURATED
0.36g
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.