Taro
A starchy corm with a nutty flavour, eaten across Asia, Africa and the Pacific.
Nutrition per 100 g
Standardised to 100 g of taro, cooked for fair comparison. Typical serving: 100 g cooked — 142 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 142 kcal | 142 kcal | 100 kcal |
| Protein | 0.5 g | 0.5 g | 0.4 g |
| Carbohydrate | 34.6 g | 34.6 g | 24.4 g |
| Fat | 0.1 g | 0.1 g | 0.1 g |
| Fibre | 5.1 g | 5.1 g | 3.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of taro, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 4 µg | 4 µg | <1% |
| Vitamin C | 5 mg | 5 mg | 6% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 2.9 mg | 2.9 mg | 19% |
| Vitamin K | 1.2 µg | 1.2 µg | 1% |
| Thiamin | 0.11 mg | 0.11 mg | 9% |
| Riboflavin | 0.028 mg | 0.028 mg | 2% |
| Niacin | 0.51 mg | 0.51 mg | 3% |
| Vitamin B6 | 0.33 mg | 0.33 mg | 19% |
| Folate | 19 µg | 19 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 0.34 mg | 0.34 mg | 7% |
| Choline | 21.3 mg | 21.3 mg | 4% |
| Minerals | |||
| Calcium | 18 mg | 18 mg | 1% |
| Iron | 0.72 mg | 0.72 mg | 4% |
| Magnesium | 30 mg | 30 mg | 7% |
| Phosphorus | 76 mg | 76 mg | 6% |
| Potassium | 484 mg | 484 mg | 10% |
| Sodium | 15 mg | 15 mg | <1% |
| Zinc | 0.27 mg | 0.27 mg | 2% |
| Selenium | 0.9 µg | 0.9 µg | 2% |
| Copper | 0.2 mg | 0.2 mg | 22% |
| Manganese | 0.45 mg | 0.45 mg | 20% |
Source: USDA FoodData Central — Taro, cooked, without salt
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat taro?
- Notably high fibre for a starchy root.
- Gentle on digestion once cooked.
How to include it
- Steam or simmer in coconut milk.
- Mash as a side for grilled fish.
Things to consider
- Raw taro irritates the mouth; always cook it fully.
- Handle with gloves if your skin is sensitive.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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