Taro, cooked, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Cooked taro is a starchy root vegetable with a uniquely nutty, slightly sweet flavor and a soft, creamy texture that can range from fluffy to slightly gluey depending on preparation. Its standout nutritional feature is its high fiber content, offering over 5 grams per 100g, which supports digestive health and satiety. This makes it a satisfying, energy-dense staple that feels more substantial than many other starchy vegetables.
Calorie split: 1% protein · 98% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love taro for its versatile, comforting flavor that pairs beautifully with both sweet and savory dishes, from creamy puddings to hearty stews. Its cultural significance in many cuisines, particularly in Asia, the Pacific, and the Caribbean, makes it a beloved comfort food with deep roots.
⚠️ Watch-outs & how to enjoy it better
Taro is high in carbohydrates and can cause blood-sugar spikes if eaten in large amounts without balancing nutrients. To counteract this, pair it with protein (like beans or meat) or healthy fats (like coconut milk) and practice portion control. Raw taro contains calcium oxalate crystals that can irritate the mouth and throat, so it must always be cooked thoroughly.
Key benefits
- High in dietary fiber (5.1g per 100g) for digestive health.
- Good source of complex carbohydrates for sustained energy.
- Contains resistant starch, which may benefit gut health.
- Naturally gluten-free and low in fat.
- Provides essential minerals like potassium and manganese.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Taro is one of the earliest cultivated crops in human history, with evidence of its use dating back over 10,000 years in Southeast Asia.
Full nutrition (USDA data · scales with serving)
| Water | 63.8 g |
| Energy | 142 kcal |
| Energy | 594 kj |
| Protein | 0.52 g |
| Total lipid (fat) | 0.11 g |
| Ash | 0.97 g |
| Carbohydrate, by difference | 34.6 g |
| Fiber, total dietary | 5.1 g |
| Total Sugars | 0.49 g |
| Calcium, Ca | 18.0 mg |
| Iron, Fe | 0.72 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 76.0 mg |
| Potassium, K | 484 mg |
| Sodium, Na | 15.0 mg |
| Zinc, Zn | 0.27 mg |
| Copper, Cu | 0.20 mg |
| Manganese, Mn | 0.45 mg |
| Selenium, Se | 0.90 ug |
| Vitamin C, total ascorbic acid | 5.0 mg |
| Thiamin | 0.11 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.51 mg |
| Pantothenic acid | 0.34 mg |
| Vitamin B-6 | 0.33 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 21.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 39.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 22.0 ug |
| Vitamin A, IU | 84.0 iu |
| 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), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.02 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 | 0.00 g |
| SFA 16:0 | 0.02 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 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 |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| 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
Is cooked taro healthy?
Yes, cooked taro is a nutritious, high-fiber, gluten-free food that provides complex carbohydrates and essential minerals. However, it is calorie-dense and should be eaten in moderation, especially by those monitoring blood sugar.
How do you cook taro to avoid irritation?
Taro must be cooked thoroughly (boiled, steamed, or roasted) to neutralize calcium oxalate crystals. Always peel it and wear gloves if you have sensitive skin, as the raw sap can cause itching.
What does cooked taro taste like?
Cooked taro has a mild, nutty, slightly sweet flavor with a soft, creamy texture. It can be starchy and absorbent, making it ideal for both savory dishes and sweet desserts.
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 1.42 kcal/g · 1% calories from protein · 5.1 g fiber · 0.5 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.