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Taro stew Calories
Fiber-rich, potassium-rich starchy vegetable stew
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Taro stew (250 g) has 195 calories. That works out to 78 calories per 100 g. It contains 37 g of carbs, 4 g of protein, 4.5 g of fat and 6.8 g of fiber. Its 912.5 mg of Potassium covers 27% of the Daily Value. Its glycemic index is 54 (low), so it raises blood sugar slowly.
Taro stew Nutrition Facts
Selected: 1 serving (medium) · 250 g
195
KCAL / 250G
Carbs
37g
· 13% DV
Protein
4g
· 8% DV
Fat
4.5g
· 6% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 8% · Fat 20%
Taro stew nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.7 g | 3% |
| Trans fat | 0 g | |
| Sodium | 525 mg | 23% |
| Total carbohydrate | 37 g | 13% |
| Fiber | 6.8 g | 24% |
| Protein | 4 g | 8% |
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 Serving of Taro stew?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 195 kcal |
| 1 tablespoon (mini) | 18 g | 14 kcal |
| 1 piece (half) | 70 g | 55 kcal |
| 100 g | 100 g | 78 kcal |
| 1 piece (whole) | 140 g | 109 kcal |
| 1 serving (small) | 180 g | 140 kcal |
| 1 cup (medium) | 220 g | 172 kcal |
| 1 serving (large) | 350 g | 273 kcal |
| 1 pack (double) | 500 g | 390 kcal |
Calculated from 78 calories per 100 g.
Frequently Asked Questions About Taro stew
What is taro stew?
Taro stew is a cooked dish made with taro corm, often simmered with aromatics, vegetables, and sometimes meat. There is no single standard recipe: ingredients and seasonings vary across the regions and cuisines where taro is eaten.
How do you make taro stew?
To make taro stew, peel and chop the taro, then simmer it with onion, tomato, and liquid until tender. Some versions brown meat first, while others are meat-free. Cook taro thoroughly before serving; it should not remain firm or raw.
Do you have to peel taro for taro stew?
Yes, taro is generally peeled before it goes into taro stew. The raw corm can irritate skin, so gloves can make peeling more comfortable. Rinse the peeled pieces and wash your hands and cutting board afterward.
Why does taro stew make my mouth itch?
Taro stew can cause mouth itching if the taro is undercooked. Raw taro contains calcium oxalate crystals that can irritate the mouth and throat; cooking it thoroughly until soft helps prevent this. Do not taste taro raw.
What does taro stew taste like?
Taro stew has a mild, earthy flavor and a soft, starchy texture, somewhat like potato. The finished taste depends on the recipe: tomato and acidic seasonings add brightness, while meat or coconut-based versions can taste richer.
Can you make taro stew without meat?
Yes, taro stew can be made without meat. Simmer taro with onion, tomato, herbs, and vegetable stock or water; beans or other vegetables can make the bowl more substantial. Cook the taro until completely tender.
How is taro stew different from taro curry?
Taro stew is a broad name for taro simmered in a savory liquid, while taro curry is seasoned with a curry-style blend and often has a more pronounced spiced sauce. Recipes overlap, and some dishes could reasonably be described as both.
How do you stop taro from falling apart in taro stew?
To keep the taro from falling apart in taro stew, cut it into evenly sized, fairly large pieces and simmer gently rather than stirring often. Start checking tenderness before the pieces break down; taro softens as it cooks.
How long does taro stew last in the fridge?
Taro stew keeps for about three days in the refrigerator when stored in a covered container. Refrigerate leftovers promptly, and reheat the stew until steaming hot throughout before serving.
Can you freeze taro stew?
Yes, taro stew can be frozen in an airtight container once cooled. The taro may become softer or more crumbly after thawing, so freeze it in meal-sized portions and reheat gently until hot throughout.
Taro stew Vitamins & Minerals
Vitamins
B6
0.45mg · 26% DV
B5
0.63mg · 13% DV
Vitamin C
10.5mg · 12% DV
Folate
45µg · 11% DV
Minerals
Potassium ⭐
913mg · 27% DV
Copper
0.22mg · 24% DV
Sodium
525mg · 23% DV
Manganese
0.5mg · 22% DV
Taro stew Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Taro stew
To burn the 195 calories in 1 serving (medium) (250 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 Taro stew?
Taro stew is made with taro, a starchy corm used in cooking across tropical regions. This version is especially associated with Cyprus and Turkey’s Mediterranean coast, where it may be simmered with onion, tomato and olive oil; some cooks add meat. Taro has a mild, earthy flavour and turns soft and almost potato-like when cooked. It is served warm as a substantial home-style dish, often with bread and a squeeze of lemon, or alongside other dishes at the table.
The stew is rich in starchy carbohydrates and provides fibre and potassium. For a lighter bowl, use olive oil sparingly and pair it with a fresh salad. Cook the taro thoroughly before serving.
How Nutritious Is Taro stew?
Nutrient density
High
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 Taro stew Processed?
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.
Does Taro stew Contain Allergens?
No known major allergens
Which Diets Is Taro stew Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Taro stew Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.88g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.