scored 95/100
Taro leaves are nutrient-dense leafy greens rich in potassium, vitamin K, and folate, offering significant cardiovascular and bone health benefits with minimal calories.
2.6 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 95.
Taro leaves, the edible foliage of the taro plant (Colocasia esculenta), are a staple in African, Asian, and Pacific Island cuisines for centuries. These dark green leaves are exceptionally nutrient-dense, providing substantial amounts of potassium (648mg per 100g), vitamin K (108.6mcg), and folate (126mcg)—critical nutrients often deficient in modern diets. The leaves contain polyphenols and other phytonutrients with antioxidant properties. Notably, taro leaves must be cooked thoroughly to degrade calcium oxalates, which can interfere with mineral absorption and cause oral irritation if consumed raw. When properly prepared, taro leaves support cardiovascular health through potassium-mediated blood pressure regulation, promote bone density via vitamin K-dependent osteocalcin activation, and support methylation and neurological function through folate content. The high fiber content (3.7g per 100g) aids digestive health and satiety. Research suggests regular consumption of potassium-rich leafy greens correlates with reduced cardiovascular disease risk and improved longevity markers in population studies.
High potassium content (648mg/100g) activates Na-K-ATPase pump, promoting sodium excretion and reducing arterial stiffness, lowering hypertension risk
Vitamin K (108.6mcg/100g) carboxylates osteocalcin, essential for binding calcium to bone matrix and maintaining skeletal integrity
Folate (126mcg/100g) participates in one-carbon metabolism, reducing homocysteine levels linked to cognitive decline and cardiovascular disease
Polyphenols and vitamin C content mitigate oxidative stress and pro-inflammatory pathways implicated in aging and chronic disease
Dietary fiber (3.7g/100g) slows glucose absorption, promotes beneficial microbiota, and enhances satiety for metabolic health
Taro leaves can be consumed at any meal; however, lunchtime or early dinner provides sustained satiety and stable blood glucose throughout afternoon and evening hours due to fiber content
Breaks a fast
Avoid consuming raw or undercooked taro leaves on empty stomach due to oxalate irritation potential. Cooked taro leaves complement mixed meals effectively.
Per 100 g of the default form. Bars show how much higher or lower taro leave is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Taro Leave is classified as a vegetable. Taro leaves are nutrient-dense leafy greens rich in potassium, vitamin K, and folate, offering significant cardiovascular and bone health benefits with minimal calories.
Taro Leave scores 95/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin K, Vitamin C, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 4.2 g of protein (~8% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 3.1 g of fiber (~11% of the 28 g daily value).
In a 85 g serving, taro leave is highest in Vitamin K (~77% DV), Vitamin C (~49% DV), Riboflavin (~30% DV), Folate (~27% DV), Copper (~26% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.6 g of net carbs (5.7 g total minus 3.1 g fiber).
Best any time of day. Taro leaves can be consumed at any meal; however, lunchtime or early dinner provides sustained satiety and stable blood glucose throughout afternoon and evening hours due to fiber content
A typical serving is around 85 g (~36 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating taro leave alongside several other vegetable sources.
Taro Leave pairs nicely with: Pair with lemon or citrus because vitamin C enhances iron bioavailability from taro leaves and boosts collagen synthesis; Combine with healthy fats (olive oil, avocado, coconut oil) because fat-soluble vitamin K absorption is optimized in the presence of dietary lipids; Serve with garlic and ginger because these aromatics contain organosulfur compounds that potentiate anti-inflammatory effects of taro's polyphenols; Pair with legumes (beans, lentils) because complementary amino acid profiles create complete protein and enhance mineral bioavailability through fermentation.
Encyclopedia entries that supply the same signature nutrients taro leave contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients taro leavecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.