Group · Starchy foods

Taro

Taro, also called dasheen or eddoe, is a tropical tuber with white or purplish flesh, cultivated for thousands of years in Asia and the Pacific. It is one of the oldest foods domesticated by humans, and a staple starchy food in the West Indies and Réunion.

In terms of nutrition facts, raw: 105 kcal per 100 g, with 22.4 g of carbohydrates, 4.1 g of fibre and 1.5 g of protein. It provides 591 mg of potassium, 43 mg of calcium, 33 mg of magnesium and 2.38 mg of vitamin E per 100 g.

105kcal
Calories
22,4g
Carbohydrate
1,5g
Protein
0,2g
Fat
4,1g
Fibre
Serving:
g
Whole and cut taro

Macronutrient breakdown

105
KCAL
Carbohydrate 93 %
Protein 6 %
Fat 1 %

Nutrition table per 100 g

Calories105 kcal
Kilojoules446 kJ
Protein1,5 g
Carbohydrate22,4 g
Fat0,2 g
Fibre4,1 g

Micronutrients per 100 g

All measured nutrients, ranked by share of the daily reference intake.

  • Potassium591 mg30 %
  • Vitamin B60,28 mg20 %
  • Vitamin E2,38 mg20 %
  • Manganese0,38 mg19 %
  • Copper0,17 mg17 %
  • Phosphorus84 mg12 %
  • Magnesium33 mg9 %
  • Vitamin B10,1 mg9 %
  • Vitamin B9dietary folate equivalents22 µg
See the other 9 nutrients
  • Vitamin C4,5 mg6 %
  • Calcium43 mg5 %
  • Vitamin B50,3 mg5 %
  • Iron0,55 mg4 %
  • Vitamin B30,6 mg4 %
  • Zinc0,23 mg2 %
  • Vitamin B20,03 mg2 %
  • Vitamin K11 µg1 %
  • Vitamin A2,92 µg0 %

Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table

Tips

It is never eaten raw. This is the essential point: taro contains calcium oxalate crystals that irritate the mouth and throat badly. Cooking destroys them. Without exception.

591 mg of potassium: much more than a potato. A 200 g portion covers nearly 60% of the reference intake. Worth noting if you have kidney failure.

4.1 g of fibre for 105 kcal: excellent for a starchy food. Three times more than a potato. Its starch is also very finely grained, which makes it easy to digest once cooked.

Peel it under water, wearing gloves. Its sap irritates the skin for the same reason as the mouth. It is the only discomfort in preparing it.

It replaces potato everywhere. Gratin, mash, chips, stew: the same use, with more fibre and potassium, and a nutty taste of its own.

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