Know what’s on your plate
Taro
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 112 kcal —
- Protein 1.5 g 3%
- Carbohydrate 22 g 8%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 4.1 g 15%
- Sugars 0.4 g —
- Sodium 11 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 4 µg 0%
- Vitamin C 4.5 mg 5%
- Vitamin D 0 µg 0%
- Vitamin E 2.4 mg 16%
- Vitamin K 1 µg 1%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.6 mg 4%
- Pantothenic acid (B5) 0.3 mg 6%
- Vitamin B6 0.28 mg 17%
- Folate (B9) 22 µg 6%
- Vitamin B12 0 µg 0%
- Choline 17.3 mg 3%
Minerals
- Calcium 43 mg 3%
- Iron 0.55 mg 3%
- Magnesium 33 mg 8%
- Phosphorus 84 mg 7%
- Potassium 591 mg 13%
- Zinc 0.23 mg 2%
- Copper 0.17 mg 19%
- Manganese 0.38 mg 17%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 112 | 1.5 g | 22 g | 0.2 g |
| 1 × cup, sliced | 104 g | 116 | 1.6 g | 23 g | 0.2 g |
| 2 × cup, sliced | 208 g | 233 | 3.1 g | 47 g | 0.4 g |
| ½ × cup, sliced | 52 g | 58 | 0.8 g | 12 g | 0.1 g |
| 3 × cup, sliced | 312 g | 349 | 4.7 g | 70 g | 0.6 g |
| 4 × cup, sliced | 416 g | 466 | 6.2 g | 93 g | 0.8 g |
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Questions about Taro
How do you cook taro safely?
Peel it with gloves if your skin is sensitive, then cut it into chunks and boil for about 20–30 minutes, until completely tender. Never eat taro raw: cooking breaks down the irritating calcium oxalate crystals that can cause intense itching in the mouth and throat.
Can you roast taro in the oven?
Yes. Peel and cut it into bite-sized chunks, toss with oil and salt, and roast at 200 °C for about 35–45 minutes, turning once, until browned outside and soft inside.
How do you choose and store taro?
Choose firm corms that feel heavy, without soft patches, mould or a musty smell. Keep unpeeled taro in a cool, dark, dry, well-ventilated place and use it within about a week; once peeled or cut, refrigerate it in a covered container and cook within a day.
What dishes can you make with taro?
Boiled taro works well in curries and stews, while mashed taro is a filling side dish. It is also used in poi, taro cakes and the purple taro flavouring in drinks and desserts; the colour of the corm itself is often pale rather than purple.
What can you use instead of taro?
For chunks in a curry or stew, use potato or sweet potato; for mash, either makes a workable substitute. They will not have taro’s slightly sticky texture, which comes from its starchy flesh.
Is taro more like yam or potato?
Taro and yam are both starchy roots, but taro has a slightly sticky texture when cooked and must never be eaten raw. Per 100 g, yam has 118 kcal and 23.8 g of carbohydrate, compared with 112 kcal and 22 g in taro.
Does taro provide much fibre?
A 100 g portion provides 4.1 g of fibre, making taro a source of fibre. Its cooked texture also makes it easy to serve in chunks, mash or soup.
Source: USDA FoodData Central 169308 · per 100 g · carbohydrate per EU label, fibre excluded
