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Taro

Taro

EverydayFresh

Taro is a starchy tropical root vegetable recognized by its brown, hairy exterior and pale purple-flecked flesh. This gluten-free staple contains more fiber than potatoes and provides antioxidants like anthocyanins, but requires thorough cooking to neutralize naturally occurring calcium oxalate crystals. When prepared by boiling, steaming, or roasting, its mildly sweet, nutty flavor and slightly sticky texture feature prominently in dishes ranging from Hawaiian poi to Asian desserts and bubble tea.

Macro Impact

A 1 cup serving contains 168 calories, 2g protein, 40g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 168 calories?
Walking3.5 mph, moderate pace
39 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
22 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
20 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (150 g)
Amount per serving
Calories168
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.1g
0%
Trans Fat0g
Polyunsaturated Fat0.1g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium17mg
1%
Total Carbohydrate40g
14%
Dietary Fiber6g
22%
Total Sugars0.6g
Includes Added Sugars0g
0%
Protein2g
Vitamin D0mcg
0%
Calcium65mg
5%
Iron0.8mg
5%
Potassium887mg
19%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
40 / 275 g
14%
Fiber
6 / 28 g
22%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
4 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
33 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
1%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
2 / 80 g
3%
Amino Acids
Histidine
0 / 3 g
2%
Isoleucine
0 / 2 g
5%
Leucine
0 / 3 g
5%
Lysine
0 / 2 g
4%
Methionine
0 / 1 g
3%
Phenylalanine
0 / 2 g
6%
Threonine
0 / 1 g
9%
Tryptophan
0 / 0 g
11%
Valine
0 / 2 g
6%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
12%
Riboflavin, B2
0 / 1 mg
3%
Niacin, B3
1 / 15 mg
6%
Pantothenic Acid, B5
1 / 5 mg
9%
Pyridoxine, B6
0 / 1 mg
33%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
33 / 400 mcg
8%
Vitamin A
6 / 800 mcg
1%
Vitamin C
7 / 83 mg
8%
Vitamin D
0 / 15 mcg
0%
Vitamin E
4 / 15 mg
24%
Vitamin K
2 / 105 mcg
1%
Minerals
Calcium
65 / 1k mg
6%
Copper
0 / 1 mg
29%
Iron
1 / 13 mg
6%
Magnesium
50 / 370 mg
13%
Manganese
1 / 2 mg
28%
Phosphorous
126 / 700 mg
18%
Potassium
887 / 3k mg
30%
Selenium
1 / 55 mcg
2%
Sodium
17 / 2.3k mg
1%
Zinc
0 / 10 mg
4%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
106 g
Caffeine
0 mg
Choline
26 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Taro, raw. USDA Standard Reference, Legacy. Food ID 169308.
  2. 2.Taro, raw. Canadian Nutrient File. Food ID 2247.
  3. 3.Taro, peeled, fresh, raw. Australian Nutrient Database. Public Food Key F009094.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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