Cocoyam or Taro (Colocasia esculenta) is a starchy edible tuber and bears broad greenish leaves. It is grown in several places around the world. We usually consume the roots tubers or its leaves, locally called kontomire. Both the root and leaves have many health benefits for the body because they are rich in nutrients (22 Essential benefits of Cocoyam leaves).
22 Essential benefits of Cocoyam leaves lists extensively the benefits of the leaves (kontomire).
The cocoyam roots or corms (which the Akans of Ghana call mankani) mature between 8 – 10 months. Also, the starch-rich, round-shaped taproot develops underground and we pull it out of the soil during harvesting. Asia, West Africa and Southern America are major consumers of cocoyam corms.
This post shall handle the cocoyam roots nutrition facts.
Join the discussions on : The fate of Cocoyam: Why is it fast disappearing?
Recommended Dietary Allowance (RDA)
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 112 Kcal | 6% |
| Carbohydrates | 26.46 g | 20% |
| Protein | 1.50 g | 3% |
| Total Fat | 0.20 g | <1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 4.1 g | 11% |
| Vitamins | ||
| Folates | 22 µg | 5.5% |
| Niacin | 0.600 mg | 4% |
| Pantothenic acid | 0.303 mg | 6% |
| Pyridoxine | 0.283 mg | 23% |
| Riboflavin | 0.025 mg | 2% |
| Thiamin | 0.095 mg | 8% |
| Vitamin A | 76 IU | 2.5% |
| Vitamin C | 4.5 mg | 7% |
| Vitamin E | 2.38 mg | 20% |
| Vitamin K | 1 µg | 1% |
| Electrolytes | ||
| Sodium | 11 mg | <1% |
| Potassium | 591 mg | 12.5% |
| Minerals | ||
| Calcium | 43 mg | 4% |
| Copper | 0.172 mg | 19% |
| Iron | 0.55 mg | 7% |
| Magnesium | 33 mg | 8% |
| Manganese | 0.383 mg | 1.5% |
| Selenium | 0.7 µg | 1% |
| Zinc | 0.23 mg | 2% |
| Phyto-nutrients | ||
| Carotene-ß | 35 µg | — |
| Carotene-a | 0 µg | — |
| Cryptoxanthin-ß | 20 µg | — |
| Lutein-zeaxanthin | 0 µg | — |
Data source: USDA National Nutrient database
Featured image source: http://www.sag.gob.hn
