Egyptian Taro Root Stew with Swiss Chard & Garlic
Quick answer
A medium portion of Egyptian Taro Root Stew with Swiss Chard & Garlic (250 g) contains 338 kcal, with 45 g of net carbohydrates and 13.8 g of protein. Its glycemic index is 55 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 24.8 (High) for its actual effect.
- Carbs55 g63.4%
- Protein13.8 g15.9%
- Fat8 g20.7%
- Fibre10 g
Percentages of total energy (calories)
Egypt’s warm green winter stew: cubes of taro root cooked in meat broth with a sauce of green chard and coriander fried with garlic (taqleya); rich in fibre and resistant starch, with a low glycemic index (55).
💡 Smart Nutritional Guidance
Consumption advice
Taro contains fibre and resistant starch that feed beneficial gut bacteria, supporting comfortable digestion and fullness.
Best preparation methods
Keep the rice on the side small, because taro itself is a major source of starch with a high glycemic load (24.8).
Important Nutritional Note
Safety and medication note: taro must be cooked thoroughly, as raw taro contains calcium oxalate crystals that irritate the mouth and throat. Taro and chard are high in oxalates, and chard is rich in vitamin K, so take care if you have a history of kidney stones, and keep your intake steady if you take warfarin.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (250 g) |
|---|---|---|
| Calories | 135 kcal | 337.5 kcal |
| Protein | 5.5 g | 13.8 g |
| Carbohydrate | 22 g | 55 g |
| Available carbohydrate | 18 g | 45 g |
| Fat | 3.2 g | 8 g |
| Dietary fibre | 4 g | 10 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Arabic dishes with a glycemic index (46), it ranks 45 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Egyptian Taro Root Stew with Swiss Chard & Garlic good for weight loss?
It can be included in moderation: it contains 4 g of fibre per 100 g, which supports fullness, and a 250 g portion gives 338 kcal.
How does Egyptian Taro Root Stew with Swiss Chard & Garlic affect blood sugar?
Its glycemic index is 55 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 250 g portion has a glycemic load of 24.8 (High), so it is best to reduce or split the portion and combine it with protein and fibre.
What is the nutritional value of a typical portion of Egyptian Taro Root Stew with Swiss Chard & Garlic?
A typical 250 g portion of Egyptian Taro Root Stew with Swiss Chard & Garlic provides about 338 kcal, 13.8 g protein, 55 g carbohydrate, 8 g fat and 10 g fibre.
Read also
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.