Vegetables and mushrooms · IFCT 2017
Colocasia stem: nutrition per 100 g
Per 100 g, black colocasia stem gives 24 kcal, 0.8 g protein, 3.8 g carbohydrate and 3.0 g fibre, according to IFCT 2017. Its potassium, 381 mg per 100 g, ranks 5th of 39 vegetables, and it has no measurable sodium. Colocasia stems, the long leaf stalks of the taro plant, are a monsoon vegetable in Bengal, Assam, Kerala and the Konkan, always cooked with something sour.
About colocasia stem
The taro plant sends up long, fleshy stalks that carry its broad leaves, and in the wet months these stalks are sold in bundles as a vegetable. IFCT 2017 analyses two kinds: the darker, purple-black stems on this page, and green stems, which have fewer calories, 19 kcal per 100 g, less fibre, 2.3 g, but more calcium, 40 mg against 29 mg. Names are recorded in 13 languages, including kochur loti in Bengali, kosu thari in Assamese, arwi-ki-dandi in Hindi, alu-che-dath in Marathi, chembin thandu in Malayalam, seppanthandu in Tamil and chama kada in Telugu.
Bengali cooks are especially fond of the stems, cooking kochur loti with prawns, mustard and coconut, or with dried fish. Kerala makes chembin thandu thoran and a tangy pulissery with curd. In the Konkan and Maharashtra the stems go into a sour aluchi bhaji with peanuts and kokum, and in Assam they are cooked with fish and souring agents.
What colocasia stem brings to a meal
- 01
Potassium ranks 5th of 39
Colocasia stem carries 381 mg potassium per 100 g, 88th of 243 foods. Potassium helps regulate fluid balance and blood pressure, particularly when salt intake is high.
- 02
No sodium at all
IFCT 2017 records 0 mg sodium per 100 g of black colocasia stem, ranking 38th of 39 vegetables. Together with its potassium, that makes it a naturally low-sodium vegetable.
- 03
Fibre in a light vegetable
At 24 kcal and 91.2 g water per 100 g, the stems are light, yet carry 3.0 g dietary fibre. They add bulk and a pleasant, slightly spongy texture to curries.
- 04
Modest vitamins and minerals
Each 100 g gives 29 mg calcium, 0.77 mg iron, 31 micrograms of folate and 35.8 micrograms of vitamin K1. Its vitamin C, 5.2 mg, is low, so it is valued more for texture and potassium.
Colocasia stem nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 24 kcal | 1% | 1% |
| Protein | 0.8 g | 1% | 2% |
| Carbohydrate (available) | 3.8 g | ||
| Dietary fibre | 3 g | ||
| Free sugars | 0.5 g | ||
| Total fat | 0.3 g | ||
| Water | 91.2 g | ||
| Fats | |||
| Saturated fat | 0.1 g | ||
| Monounsaturated fat | 0.01 g | ||
| Polyunsaturated fat | 0.15 g | ||
| Omega-3 (alpha-linolenic acid) | 41 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 29 mg | 3% | 3% |
| Iron | 0.77 mg | 4% | 3% |
| Zinc | 0.54 mg | 3% | 4% |
| Magnesium | 11 mg | 3% | 3% |
| Phosphorus | 20 mg | ||
| Potassium | 381 mg | ||
| Sodium | 0 mg | ||
| Copper | 0.05 mg | ||
| Selenium | 0.8 µg | ||
| Vitamins | |||
| Vitamin C | 5.2 mg | 7% | 8% |
| Beta-carotene | 5 µg | ||
| Thiamine (B1) | 0.02 mg | 1% | 1% |
| Riboflavin (B2) | 0.04 mg | 2% | 2% |
| Niacin (B3) | 0.16 mg | 1% | 1% |
| Vitamin B6 | 0.06 mg | 3% | 3% |
| Folate (B9) | 31 µg | 10% | 14% |
| Vitamin E (alpha-tocopherol) | 0.06 mg | ||
| Vitamin K1 | 35.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Colocasia stem: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/colocasia-stem/
Where colocasia stem sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Potassium | 381 mg | 5th of 39 | 88th of 243 |
| Folate (B9) | 31 µg | 21st of 39 | 100th of 197 |
| Vitamin C | 5.2 mg | 32nd of 36 | 109th of 130 |
| Beta-carotene | 5 µg | 26th of 31 | 115th of 160 |
| Omega-3 (alpha-linolenic acid) | 41 mg | 11th of 36 | 120th of 202 |
Every form of colocasia stem in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Colocasia, stem, black (shown above) | 24 kcal | 0.8 g | 3 g | 0.77 mg | 29 mg |
| Stem, green | 19 kcal | 0.9 g | 2.3 g | 0.55 mg | 40 mg |
How colocasia stem is eaten
- Kochur loti chingri in Bengal: peeled, chopped stems cooked with small prawns, mustard paste and grated coconut.
- Chembin thandu thoran in Kerala: stems chopped small and stir-fried with coconut, shallots and a little tamarind.
- Aluchi bhaji in Maharashtra and the Konkan: stems and leaves cooked with peanuts, chana dal and kokum in a thin, sour gravy.
- Chembin thandu pulissery: stems simmered in a curd and coconut gravy with green chilli and turmeric.
- Assamese stem curry with fish: stems cooked with small fish and a souring agent such as elephant apple or lemon.
Before you plan around it
Colocasia stems contain the same needle-shaped calcium oxalate crystals as the leaves and corm, and undercooked stems leave a stinging, scratchy feeling in the throat. Peel off the outer skin and strings, cut them into short pieces, and cook them until completely soft with a souring agent such as tamarind, kokum, lemon or curd. Rub oil on your hands before peeling to avoid itching. Some plants are more irritating than others, so if a cooked dish still prickles, leave it rather than eating more.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about colocasia stem
Are colocasia stems edible?
Yes, once peeled and cooked thoroughly with something sour. They are a traditional vegetable in Bengal, Assam, Kerala and the Konkan. IFCT 2017 lists the black stem with 24 kcal, 3.0 g fibre and 381 mg potassium per 100 g.
Why does colocasia stem cause itching?
Like the leaves and roots of taro, the stems contain tiny crystals of calcium oxalate that irritate the mouth and throat. Long cooking with tamarind, kokum, lemon or curd breaks them down. Peeling the stems and oiling your hands helps during preparation.
Which is better, black or green colocasia stem?
In IFCT 2017, the black stem has more fibre, 3.0 g against 2.3 g per 100 g, and more iron. The green stem is lighter and has more calcium, 40 mg against 29 mg. Cooks often prefer the variety that itches less in their region.
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Potassium content of Indian foods
Every food in the tables, ranked by potassium per 100 g.
Folate (vitamin B9) content of Indian foods
Every food in the tables, ranked by folate (vitamin b9) per 100 g.
Vitamin C content of Indian foods
Every food in the tables, ranked by vitamin c per 100 g.
All vegetables and mushrooms
39 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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