Taro chips
Common food
Photo: Wikipedia
Taro chips are thin, crispy slices of the starchy taro root, deep-fried or baked to a golden crunch with a subtly sweet, nutty flavor and earthy undertones. They offer a satisfying, hearty texture that's denser than a potato chip, with a notable fiber content for a snack. Nutritionally, they are a calorie-dense, high-carbohydrate option with a moderate fat profile.
Calorie split: 2% protein · 54% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love taro chips for their unique, subtly sweet and nutty taste that provides a sophisticated twist on a classic snack format. Their satisfying crunch and beautiful purple-tinged marbling make them visually appealing and versatile for pairing with a wide range of dips.
⚠️ Watch-outs & how to enjoy it better
As a high-carbohydrate, calorie-dense snack, overconsumption can contribute to blood sugar spikes, especially for those managing diabetes. They are also often fried and salted, which adds to the calorie and sodium load. To counteract this, practice strict portion control (e.g., a single serving of about 1 oz/28g), choose baked versions when available, and pair them with a protein or healthy fat like hummus or guacamole to slow carb absorption.
Key benefits
- Good source of dietary fiber for digestive health.
- Contains resistant starch which may support gut health.
- Provides essential minerals like potassium and manganese.
- Gluten-free alternative to wheat-based snacks.
- Offers a more complex flavor profile than standard potato chips.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Taro is one of the earliest cultivated crops in human history, with evidence of its domestication in New Guinea dating back over 10,000 years.
Full nutrition (USDA data · scales with serving)
| Water | 2.0 g |
| Energy | 498 kcal |
| Protein | 2.3 g |
| Total lipid (fat) | 24.9 g |
| Carbohydrate, by difference | 68.1 g |
| Fiber, total dietary | 7.2 g |
| Total Sugars | 3.8 g |
| Calcium, Ca | 60.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 84.0 mg |
| Phosphorus, P | 131 mg |
| Potassium, K | 755 mg |
| Sodium, Na | 342 mg |
| Zinc, Zn | 0.38 mg |
| Copper, Cu | 0.28 mg |
| Selenium, Se | 1.8 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.52 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 44.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 7.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 66.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 37.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 11.3 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 18.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 6.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.20 g |
| SFA 16:0 | 5.7 g |
| SFA 18:0 | 0.57 g |
| Fatty acids, total monounsaturated | 4.4 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 4.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 12.9 g |
| PUFA 18:2 | 12.8 g |
| PUFA 18:3 | 0.06 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Snacks, taro chips — USDA does not publish this profile for Taro chips.
| Tryptophan | 0.04 g |
| Threonine | 0.11 g |
| Isoleucine | 0.08 g |
| Leucine | 0.17 g |
| Lysine | 0.10 g |
| Methionine | 0.03 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.13 g |
| Tyrosine | 0.09 g |
| Valine | 0.13 g |
| Arginine | 0.16 g |
| Histidine | 0.05 g |
| Alanine | 0.11 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 0.27 g |
| Glycine | 0.11 g |
| Proline | 0.09 g |
| Serine | 0.14 g |
FAQ
Are taro chips healthier than potato chips?
They can be nutritionally similar or slightly better, offering more fiber and certain minerals. However, both are typically fried and salty, so moderation is key. The 'healthier' choice often depends on the specific brand and preparation method (baked vs. fried).
Why do some taro chips have purple spots?
The purple or pinkish streaks are natural anthocyanin pigments in the taro root. Their visibility can vary based on the taro variety and how the chip is sliced, and they are completely safe to eat.
Can I make taro chips at home?
Yes. Slice taro root very thinly (a mandoline helps), soak in cold water to remove excess starch, dry thoroughly, and then fry in oil or bake at a high temperature until crisp. Ensure they are fully cooked to neutralize any irritants in raw taro.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 4.98 kcal/g · 2% calories from protein · 7.2 g fiber · 3.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.45 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.