Taro, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Raw taro is a starchy root vegetable with a creamy, slightly nutty flavor and a dense, crisp texture similar to a raw potato. It is a powerhouse of complex carbohydrates and dietary fiber, providing sustained energy with minimal fat. Its unique nutritional profile makes it a staple in many tropical cuisines.
Calorie split: 5% protein · 93% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love taro for its versatile, mild, and slightly sweet flavor that absorbs seasonings beautifully, making it a canvas for both savory and sweet dishes. It holds cultural significance as a sacred staple in many Pacific Island and Asian cuisines, often featured in traditional feasts and celebrations.
⚠️ Watch-outs & how to enjoy it better
Raw taro contains calcium oxalate crystals, which can cause an itchy, irritating sensation in the mouth and throat if not properly prepared. To counteract this, taro must always be cooked thoroughly (boiling, baking, or frying) to break down the oxalates. Peeling it under running water and soaking the pieces before cooking can also help reduce the compound.
Key benefits
- Excellent source of dietary fiber (4.1g per 100g)
- Rich in complex carbohydrates for sustained energy
- Very low in fat (0.2g per 100g)
- Contains essential minerals like potassium and manganese
- Naturally gluten-free
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Taro is one of the earliest cultivated crops, with evidence of its domestication in the humid lowlands of Southeast Asia dating back over 10,000 years.
Full nutrition (USDA data · scales with serving)
| Water | 70.6 g |
| Energy | 112 kcal |
| Energy | 469 kj |
| Protein | 1.5 g |
| Total lipid (fat) | 0.20 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 26.5 g |
| Fiber, total dietary | 4.1 g |
| Total Sugars | 0.40 g |
| Calcium, Ca | 43.0 mg |
| Iron, Fe | 0.55 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 84.0 mg |
| Potassium, K | 591 mg |
| Sodium, Na | 11.0 mg |
| Zinc, Zn | 0.23 mg |
| Copper, Cu | 0.17 mg |
| Manganese, Mn | 0.38 mg |
| Selenium, Se | 0.70 ug |
| Vitamin C, total ascorbic acid | 4.5 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.60 mg |
| Pantothenic acid | 0.30 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 17.3 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 | 35.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 20.0 ug |
| Vitamin A, IU | 76.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 2.4 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) | 1.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.04 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 | 0.04 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.02 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.02 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.06 g |
| PUFA 18:3 | 0.03 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 |
| Phytosterols | 19.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.07 g |
| Isoleucine | 0.05 g |
| Leucine | 0.11 g |
| Lysine | 0.07 g |
| Methionine | 0.02 g |
| Cystine | 0.03 g |
| Phenylalanine | 0.08 g |
| Tyrosine | 0.06 g |
| Valine | 0.08 g |
| Arginine | 0.10 g |
| Histidine | 0.03 g |
| Alanine | 0.07 g |
| Aspartic acid | 0.19 g |
| Glutamic acid | 0.17 g |
| Glycine | 0.07 g |
| Proline | 0.06 g |
| Serine | 0.09 g |
FAQ
Can I eat taro raw?
No, raw taro should not be eaten. It contains calcium oxalate crystals that cause a painful, itchy irritation in the mouth and throat. Cooking it thoroughly neutralizes these compounds.
What does taro taste like?
Cooked taro has a mild, earthy, and slightly nutty flavor, often described as a cross between a potato and a sweet potato, with a hint of vanilla or coconut.
Is taro healthy for diabetics?
Taro has a high carbohydrate content, which can affect blood sugar levels. However, its high fiber content may help moderate the glycemic response. Portion control and pairing it with protein or healthy fats is recommended.
What's the difference between taro and sweet potato?
While both are starchy roots, taro is typically smaller, has a rough, hairy brown skin, and a white or purple-flecked interior. Its flavor is more neutral and less sweet than a sweet potato.
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 1.12 kcal/g · 5% calories from protein · 4.1 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.