scored 72/100
Taro shoot is a nutrient-dense, low-calorie leafy vegetable rich in potassium and vitamin C, commonly used in Asian cuisines. It offers exceptional micronutrient density relative to caloric content, supporting cardiovascular and immune health.
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 72.
Taro shoots are the tender leafy stems of the taro plant (Colocasia esculenta), a staple in tropical and subtropical regions across Asia, Africa, and the Pacific Islands. Despite containing only 11 calories per 100g, taro shoots deliver remarkable nutritional value: 332mg of potassium per serving supports blood pressure regulation and cardiovascular function—critical factors in longevity. The 21mg of vitamin C per 100g contributes to collagen synthesis, immune function, and antioxidant protection against oxidative stress. Taro shoots contain bioactive compounds including polyphenols and oxalates; the latter binds minerals but can be significantly reduced through cooking. Their extremely low sodium content and high potassium-to-sodium ratio make them ideal for hypertension management. In traditional Asian medicine, taro shoots have been used to support digestive health and anti-inflammatory responses. The vegetable's minimal glycemic impact and low calorie density make it suitable for weight management and metabolic health. Regular consumption as part of a plant-forward diet aligns with longevity dietary patterns observed in Blue Zones, where leafy greens constitute substantial portions of daily intake.
High potassium content (332mg/100g) activates sodium-potassium pumps in vascular endothelium, promoting vasodilation and reducing arterial stiffness while counteracting sodium-induced hypertension
Vitamin C and polyphenolic compounds reduce oxidative stress by neutralizing free radicals and supporting T-cell and neutrophil function for pathogen defense
Potassium and trace minerals (magnesium, phosphorus) maintain osmotic balance and support cellular membrane integrity and energy production
Polyphenolic compounds modulate NF-κB signaling pathways and reduce pro-inflammatory cytokine production, supporting systemic inflammation reduction
Taro shoots contain no stimulating compounds and pose no circadian disruption risk. Their low calorie, high-micronutrient profile makes them suitable for any meal; midday consumption supports sustained satiety and stable blood glucose
Fasting-compatible
Can be consumed during intermittent fasting windows as micronutrient density supports cellular function; minimal caloric load preserves fasting metabolic state
Per 100 g of the default form. Bars show how much higher or lower taro shoot is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Taro Shoot is classified as a vegetable. Taro shoot is a nutrient-dense, low-calorie leafy vegetable rich in potassium and vitamin C, commonly used in Asian cuisines.
Taro Shoot scores 72/100 in Formulate, making it a solid choice. Its strongest contributions come from Vitamin C, Copper, Potassium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.8 g of protein (~2% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, taro shoot is highest in Vitamin C (~20% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2 g of net carbs (2 g total minus 0 g fiber).
Best any time of day. Taro shoots contain no stimulating compounds and pose no circadian disruption risk. Their low calorie, high-micronutrient profile makes them suitable for any meal; midday consumption supports sustained satiety and stable blood glucose
A typical serving is around 85 g (~9 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 shoot alongside several other vegetable sources.
Taro Shoot pairs nicely with: Pair with lemon or lime juice: vitamin C from citrus enhances iron bioavailability from taro shoots and increases antioxidant synergy; Combine with healthy fats (olive oil, sesame oil): fat-soluble absorption of minor carotenoids and enhanced polyphenol bioavailability; Mix with garlic and ginger: allicin and gingerol compounds amplify anti-inflammatory and antimicrobial effects through complementary phytochemical pathways; Serve alongside legumes: complete amino acid profile when paired with beans or lentils; potassium from taro enhances mineral absorption from plant protein sources.
Encyclopedia entries that supply the same signature nutrients taro shoot contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients taro shootcontributes 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.