How Many Calories in Taro? Nutrition Facts & Macros
100 g of raw taro root has 112 calories
Protein 1.5g · Carbs 26.5g · Fat 0.2g
Taro (Colocasia esculenta) is one of the oldest cultivated root vegetables, a dietary staple across the Pacific Islands, Southeast Asia, West Africa, and the Caribbean for thousands of years. At 112 kcal per 100 g, taro provides 26.5 g of carbohydrates — much of it as resistant starch that feeds beneficial gut bacteria and digests more slowly than regular starch. With 4.1 g of fiber, 591 mg of potassium (13% DV), and 33 mg of magnesium, taro is a nutrient-dense starchy root. It is naturally gluten-free, hypoallergenic, and easily digestible when cooked. Raw taro contains calcium oxalate crystals that cause irritation — always cook taro thoroughly before eating.
469 kJ · per 100g · Water: 70.64 g
Calorie Calculator: Taro
100 g Taro contains 112 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 medium taro (150 g) | 168 kcal | 2.3g | 39.8g | 0.3g |
| 1 cup sliced (100 g) | 112 kcal | 1.5g | 26.5g | 0.2g |
| 100 g | 112 kcal | 1.5g | 26.5g | 0.2g |
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Taro — Nutrition Facts
| Taro | per 100g |
|---|---|
| Calories | 112 kcal |
| Protein | 1.5 g |
| Fat | 0.2 g |
| Carbs | 26.5 g |
| Fiber | 4.1 g |
| Sugar | 0.4 g |
| Sodium | 11 mg |
| Potassium | 591 mg |
| Magnesium | 33 mg |
| Phosphorus | 84 mg |
| Vitamin C | 4.5 mg |
| Vitamin B6 | 0.283 mg |
| Folate | 22 mcg |
| Water | 70.64 g |
Source: USDA FoodData Central (FDC ID: 169308) · Data verified April 2026
Variations
Raw
112 kcal per 100 g. USDA FDC 169308. Must be cooked before eating.
Boiled / steamed
~142 kcal per 100 g cooked (USDA FDC 169309). Most common preparation.
Taro chips (fried)
~500+ kcal per 100 g. High in fat from frying oil.
Poi (Hawaiian paste)
~86 kcal per 100 g. Cooked and pounded, diluted with water.
Dietary Perspectives
For Weight Loss
Taro can fit into a weight loss plan when portioned carefully. At 112 kcal per 100 g, it is moderately caloric for a root vegetable but offers advantages: its resistant starch content means not all carbs are digested and absorbed (some feed gut bacteria instead), resulting in a lower effective calorie count than the label suggests. The 4.1 g of fiber promotes satiety. Best prepared boiled or steamed (not fried) as a potato substitute. A 100 g serving provides filling volume with potassium (591 mg) and manganese. Avoid taro chips — frying triples the calories.
For Athletic Performance
Taro is an excellent carbohydrate source for athletes needing sustained energy. Its resistant starch provides a slower, steadier glucose release compared to white potatoes or rice — ideal for endurance athletes who want to avoid blood sugar spikes and crashes. At 26.5 g carbs per 100 g, a 200 g serving delivers 53 g carbs for glycogen replenishment. The high potassium (591 mg per 100 g) supports electrolyte balance and muscle function. Taro's easy digestibility makes it a good pre-event meal 2-3 hours before training. Popular among Polynesian and Pacific Island athletes as a traditional performance food.
For Keto
Taro is NOT keto-friendly. With 22.4 g net carbs per 100 g (26.5 g total carbs minus 4.1 g fiber), even a small serving would consume most or all of a typical 20-25 g daily keto carb budget. A 150 g medium taro has 33.6 g net carbs — well over the keto limit. If you are on a ketogenic diet and craving starchy foods, better alternatives include cauliflower mash (3 g net carbs per 100 g), turnip (4.6 g net), or celeriac (5.9 g net). Reserve taro for targeted carb refeeds or cyclical keto if you include them.
Frequently Asked Questions
How many calories are in taro?
Raw taro root has 112 calories per 100 g. A medium taro (~150 g) has about 168 kcal. Compared to potatoes (77 kcal) and sweet potatoes (86 kcal), taro is moderately higher in calories due to its greater carbohydrate density (26.5 g vs 17-20 g). Boiling reduces calories slightly as some starch leaches into water. Taro chips are significantly more caloric (~500+ kcal per 100 g) due to oil absorption.
What are the macros in taro?
Per 100 g raw taro: 26.5 g carbs, 1.5 g protein, 0.2 g fat, 4.1 g fiber (22.4 g net carbs). It is primarily a carbohydrate source with very little fat or protein. The carbs include significant resistant starch — a type of starch that resists digestion in the small intestine and acts as a prebiotic. This gives taro a lower glycemic impact than its total carb count might suggest.
What are the health benefits of taro?
Taro offers several notable benefits. Its resistant starch content feeds beneficial gut bacteria and supports digestive health. With 591 mg of potassium per 100 g (13% DV), it supports healthy blood pressure. The 4.1 g of fiber aids satiety and blood sugar regulation. Taro also provides vitamin E (2.38 mg), vitamin B6 (0.283 mg), and manganese (0.383 mg). It is hypoallergenic and one of the least allergenic foods — often recommended as a first solid food for infants in many cultures.
How does taro compare to potato and sweet potato?
Taro has more calories (112 vs 77/86 kcal) and carbs (26.5 vs 17.5/20.1 g) than regular or sweet potatoes. However, taro has more fiber (4.1 vs 2.1/3.0 g) and significantly more potassium (591 vs 425/337 mg). Sweet potato wins on vitamin A (709 vs 4 mcg RAE). Potato has more protein (2.1 vs 1.5 g). Taro's unique advantage is its resistant starch content and hypoallergenic profile — it is one of the safest starches for people with food sensitivities.
How do you cook taro?
Taro must always be cooked — raw taro contains calcium oxalate crystals that irritate the mouth and throat. Common preparations: boiled and mashed (like potatoes), steamed, roasted, fried into chips, or made into poi (Hawaiian staple — cooked and pounded into a paste). In Asian cuisine, taro is used in bubble tea, desserts (taro cake, taro balls), and savory dishes (taro in coconut curry). Peel with gloves if your skin is sensitive to the raw sap. Cook until soft — typically 20-30 minutes boiling.
Is taro good for people with food allergies?
Yes — taro is one of the most hypoallergenic foods available. It is naturally gluten-free, grain-free, nut-free, and dairy-free. Taro allergy is extremely rare compared to common allergens like wheat, soy, or dairy. This makes it an excellent carbohydrate source for elimination diets and for people with multiple food sensitivities. It is widely used as a first food for infants in Pacific Island and Asian cultures precisely because of its gentle digestibility.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Taro | 112 | 1.5g | 26.5g | 0.2g |
| Sweet Potato | 86 | 1.57g | 20.12g | 0.05g |
| Potato | 77 | 2.05g | 17.49g | 0.09g |
| Plantain | 122 | 1.3g | 31.89g | 0.35g |
per 100g
Taro root has 112 kcal per 100 g with 26.5 g carbs, 4.1 g fiber, and 591 mg potassium (13% DV). Rich in resistant starch for gut health. Hypoallergenic, gluten-free starchy root — a staple across the Pacific Islands and Asia.
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