13 forms & preparations
Dietary labels are inferred automatically from Taro, raw's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 31/100
How many beneficial nutrients Taro, raw delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Taro, raw come from — the split across carbs, fat & protein.
93% from carbs
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Carbs 93%26.5 g per serving
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Fat 2%0.2 g per serving
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Protein 5%1.5 g per serving
What Taro, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value.
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 26.5 g | |
| Dietary Fiber | 4.1 g | |
| Total Sugars | 0.4 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.2 g | |
| Saturated Fat | 0.0 g | |
| Monounsaturated Fat | 0.0 g | — |
| Polyunsaturated Fat | 0.1 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 25.0 mg | — |
| Omega-6 Fatty Acids | 58.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 0.0 mg | — |
| Palmitic Acid | 35.0 mg | — |
| Stearic Acid | 6.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 16.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 58.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 1.5 g | |
| Histidine | 34.0 mg | — |
| Isoleucine | 54.0 mg | — |
| Leucine | 111.0 mg | — |
| Lysine | 67.0 mg | — |
| Methionine | 20.0 mg | — |
| Phenylalanine | 82.0 mg | — |
| Threonine | 69.0 mg | — |
| Tryptophan | 23.0 mg | — |
| Valine | 82.0 mg | — |
| Alanine | 73.0 mg | — |
| Arginine | 103.0 mg | — |
| Aspartic Acid | 192.0 mg | — |
| Cystine | 32.0 mg | — |
| Glutamic Acid | 174.0 mg | — |
| Glycine | 74.0 mg | — |
| Proline | 60.0 mg | — |
| Serine | 92.0 mg | — |
| Tyrosine | 55.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 4.0 mcg | |
| Vitamin C | 4.5 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 2.4 mg | |
| Vitamin K | 1.0 mcg | |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.0 mg | |
| Niacin (B3) | 0.6 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 22.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.3 mg | |
| Choline | 17.3 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 43.0 mg | |
| Iron | 0.6 mg | |
| Magnesium | 33.0 mg | |
| Phosphorus | 84.0 mg | |
| Potassium | 591.0 mg | |
| Sodium | 11.0 mg | |
| Zinc | 0.2 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | 19.0 mg | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 1.2 g | — |
About Taro, raw
Taro is a starchy corm — an underground stem — with rough brown skin and dense white flesh often flecked with purple. A staple across the Pacific, Asia and Africa, it is the root behind Hawaiian poi and a familiar flavor in bubble tea and Asian desserts, where its mild, nutty, faintly sweet taste comes into its own.
At about 112 calories per 100 grams it is a good source of complex carbohydrate and fiber, with potassium, manganese and some vitamin C. Its texture once cooked is soft and a little gluey, which suits both savory dishes and sweet ones.
Like several tropical roots, taro must be cooked — boiled, steamed, roasted or fried — never eaten raw, as the uncooked corm contains needle-like calcium oxalate crystals that irritate the mouth and throat. Cooking neutralizes them and unlocks its versatility.
Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Taro, raw?
There are 112 calories in 100 g of Taro, raw, or about 116 calories in 1 cup, sliced (104 g).
How much protein is in Taro, raw?
Taro, raw contains 1.5 g of protein per 100 g.
How many carbs are in Taro, raw?
Taro, raw has 26.5 g of carbohydrates per 100 g.
How much fat is in Taro, raw?
Taro, raw provides 0.2 g of total fat per 100 g.
What is Taro, raw a good source of?
Taro, raw is a good source of Copper, Vitamin B6, Manganese, Vitamin E, Dietary Fiber and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
