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Nutrients in Callaloo

By Brian Willett

Callaloo isn't often served in the United States, but it's a staple in the Caribbean, as its primary ingredient is taro, a large-leafed vegetable. Callaloo is a stew that typically contains crab, chili peppers, coconut milk and okra. As with other types of stew, callaloo is calorie-dense and rich in carbohydrates and fat. Callaloo's nutritional profile makes it less than ideal for dieting, but it can be enjoyed in moderation on most diet plans.

Calories

Callaloo is calorie-dense, as each 1/2 cup serving contains 293 calories. This amount comprises about 15 percent of the daily suggested intake of 2,000, so it's not an ideal food for dieting. If you're trying to lose weight, you could burn the calories in callaloo through 24 minutes of jumping rope or 30 minutes of jogging.

Fat

Callaloo is high in fat, due partly to the inclusion of coconut milk, which is a very fatty liquid. Each 1/2 cup serving of callaloo provides 13 grams of fat, of which 4 grams is saturated. Too much saturated fat can increase your risk of heart disease, so the American Heart Association recommends limiting saturated fat to less than 7 percent of your total daily calorie intake.

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Carbohydrates

Callaloo is rich in carbohydrates. Each 1/2 cup serving contains 35 grams of carbohydrates, which are your body's primary source of energy. Although many weight loss plans restrict carbohydrates, high-carbohydrate foods such as callaloo can be beneficial for athletes or other active individuals.

Fiber

Callaloo is relatively low in fiber, with just 2 grams per 1/2 cup serving. Fiber helps promote feelings of fullness and can keep your digestive system healthy, so the Academy of Nutrition and Dietetics recommends that men 50 and younger eat 38 grams daily, while women 50 and younger eat 25 grams per day. The recommendations decrease as you age, so the Academy of Nutrition and Dietetics suggests men 51 and older eat 30 grams daily, while women 51 and older eat 21 grams daily.

Protein, Cholesterol. Vitamins and Minerals

Callaloo is low in protein considering its high calorie content; a 1/2 cup serving provides 6 grams, which is the same amount in an egg. An egg is much lower in calories, with 70. Protein is required to build and repair muscle and other tissues. Although callaloo is rich in fat, it is low in cholesterol, with just 5 milligrams in each 1/2 cup. The American Heart Association recommends limiting daily intake to 300 mg to reduce your risk of cardiovascular disease. Callaloo isn't rich in vitamins and minerals, but it does provide 10 percent of the daily suggested intake of iron and is low in sodium, with just 5 milligrams.

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