Taro, cooked
Common food
Photo: Wikipedia
Taro root, when cooked, transforms into a starchy, mildly sweet tuber with a dense, creamy texture that becomes wonderfully soft and slightly gluey. Its subtle, nutty flavor, often compared to a cross between a potato and a sweet potato, makes it a versatile canvas for both savory and sweet dishes. Nutritionally, it's a good source of fiber and complex carbohydrates, providing sustained energy.
Calorie split: 4% protein · 77% carbs · 19% fat
↓ Full nutrition💚 Why it's loved
People cherish taro for its unique, comforting texture and subtle sweetness that elevates both hearty stews and delicate desserts. It's a cultural staple in many cuisines, symbolizing prosperity and used in celebratory dishes.
⚠️ Watch-outs & how to enjoy it better
Raw taro contains calcium oxalate crystals, which can cause mouth and throat irritation; always cook it thoroughly. Its high carbohydrate content means those monitoring blood sugar should practice portion control. Tip: Pair taro with protein or healthy fats (like coconut milk or meat) to slow carb absorption and mitigate blood sugar spikes.
Key benefits
- Rich in dietary fiber, supporting digestive health.
- Provides complex carbohydrates for steady energy release.
- Contains essential minerals like potassium and manganese.
- Naturally gluten-free, making it suitable for gluten-sensitive diets.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Taro is one of the earliest cultivated plants, with evidence of its domestication in the humid lowlands of Southeast Asia over 10,000 years ago.
Full nutrition (USDA data · scales with serving)
| Water | 66.4 g |
| Energy | 141 kcal |
| Protein | 1.6 g |
| Total lipid (fat) | 3.0 g |
| Carbohydrate, by difference | 27.6 g |
| Fiber, total dietary | 4.3 g |
| Total Sugars | 0.42 g |
| Calcium, Ca | 45.0 mg |
| Iron, Fe | 0.58 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 88.0 mg |
| Potassium, K | 616 mg |
| Sodium, Na | 142 mg |
| Zinc, Zn | 0.24 mg |
| Copper, Cu | 0.18 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 4.0 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.59 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 18.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 16.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 40.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 20.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.9 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.76 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.07 g |
| SFA 16:0 | 0.43 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.99 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.95 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.87 g |
| PUFA 18:2 | 0.76 g |
| PUFA 18:3 | 0.11 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 | 2.0 mg |
Amino acid profile (per 100g)
Estimated from Taro, cooked, without salt — USDA does not publish this profile for Taro.
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.02 g |
| Leucine | 0.04 g |
| Lysine | 0.02 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.03 g |
| Tyrosine | 0.02 g |
| Valine | 0.03 g |
| Arginine | 0.04 g |
| Histidine | 0.01 g |
| Alanine | 0.03 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.06 g |
| Glycine | 0.03 g |
| Proline | 0.02 g |
| Serine | 0.03 g |
FAQ
What does cooked taro taste like?
Cooked taro has a mild, slightly sweet and nutty flavor, often described as a cross between a potato and a sweet potato, with a dense, creamy, and sometimes slightly gluey texture.
Is taro healthy?
Yes, cooked taro is a nutritious whole food. It's a good source of fiber, complex carbohydrates, and minerals like potassium and manganese. Its healthiness in a meal depends on preparation and portion size.
Can I eat taro raw?
No, you should never eat taro raw. It contains calcium oxalate crystals that can cause severe irritation to the mouth and throat. Thorough cooking, such as boiling, steaming, or baking, neutralizes these compounds.
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 1.41 kcal/g · 4% calories from protein · 4.3 g fiber · 0.4 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.