🍃 Taro Leaves (Luau)

Overview

Taro leaves (Colocasia esculenta) are large, heart-shaped greens from the taro plant, used extensively in Hawaiian luau, Caribbean callaloo, Filipino laing, and throughout Pacific Island and Asian cuisines. Rich in vitamins and minerals, taro leaves must be thoroughly cooked to neutralize calcium oxalate crystals that cause irritation when raw.

Go to Superfood 101 · Shop related items

Key nutrition highlights

• Vitamin A: exceptionally high in beta-carotene (approximately 4825 IU per 100g cooked), supporting vision and immunity.
• Vitamin C: excellent source (approximately 52mg per 100g cooked), important for immune health.
• Folate: rich in folate (approximately 126mcg per 100g), crucial for cellular function and prenatal nutrition.
• Fiber: good source of dietary fiber supporting digestive health.
• Minerals: contains calcium, iron, potassium, and magnesium.
• Protein: moderate protein content for a leafy green (approximately 5g per 100g cooked).

Safety first: Never eat taro leaves raw. Cooking for at least 45 minutes neutralizes calcium oxalate crystals.

Common benefits people look for

• Immune system support (vitamins A and C)
• Digestive health (high fiber content)
• Prenatal nutrition (folate content)
• Eye health (vitamin A/beta-carotene)
• Anti-inflammatory properties (when properly cooked)
• Blood health support (iron content)

These are general wellness themes in nutrition research and traditional use—not disease treatment claims.

Common uses

• Hawaiian laulau: pork or fish wrapped in taro leaves and steamed for hours.
• Caribbean callaloo: slow-cooked with coconut milk, okra, and spices.
• Filipino laing: cooked in coconut cream with chili peppers and aromatics.
• Pacific Island palusami: taro leaves baked with coconut cream.
• Asian curries and stews: added to long-simmered dishes.
• Soups: simmered in broths for minimum 45-60 minutes.

Critical: Always cook taro leaves thoroughly—boiling, steaming, or simmering for at least 45 minutes minimum.