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Taro is the starchy underground corm of Colocasia esculenta, a large-leaved tropical plant grown across Asia, the Pacific Islands, Africa and the Caribbean. Taro root has brown, rough skin and pale flesh that turns soft and creamy when cooked. In USDA data, a cup of cooked taro has about 187 calories and 6.7 grams of fiber, with potassium, vitamin E and vitamin B6 but very little protein. The single most important thing to know: raw taro contains needle-like calcium oxalate crystals that irritate the mouth and throat, so it must be cooked. Below are the USDA taro nutrition facts, how taro compares with yam and potato, poi and taro leaves, and safety notes.
Peptide Labs does not sell taro or taro products. This article is general nutrition information, not medical advice.
Key Takeaways
- Taro (Colocasia esculenta) is a starchy corm; a 2025 paper calls it the fourth most important root crop in the world.
- One cup of cooked taro (132 g) has about 187 calories, 45.7 grams of carbohydrate and 6.7 grams of fiber (24% DV) in USDA data.
- Raw or undercooked taro causes acridity, an itchy, burning irritation linked to calcium oxalate crystals; cooking inactivates it.
- Poi, the Hawaiian staple, is mashed cooked taro; USDA's poi entry lists much less fiber than cooked taro.
- Cooked taro leaves are a separate food, rich in vitamin C and vitamin A in USDA data.
What is taro root?
Taro is an aroid, a member of the arum plant family, and the part sold as taro root is the corm, the swollen underground base of the stem. A 2025 study in Frontiers in Plant Science calls taro the fourth most important root crop globally, and a 2023 review in Nutrients describes it as an affordable, underused source of carbohydrate, fiber, potassium and vitamin C. The Dietary Guidelines for Americans count taro root (also called dasheen, and grouped with yautia) as a starchy vegetable.
Taro is not a yam, though the two are often shelved together. True yams are Dioscorea tubers, covered in our sibling guide to yams, and the orange roots US stores call yams are sweet potatoes, explained in our sweet potato guide.
Taro nutrition per cup
The table uses the USDA FoodData Central SR Legacy entry for taro, cooked, without salt (FDC 168486), per 100 grams and per cup of slices (132 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked taro, FDC 168486) | Per 100 g | % DV | 1 cup sliced (132 g) | % DV |
|---|---|---|---|---|
| Calories | 142 | Not applicable | 187 | Not applicable |
| Carbohydrate | 34.6 g | 13% | 45.7 g | 17% |
| Fiber | 5.1 g | 18% | 6.7 g | 24% |
| Total sugars | 0.5 g | No DV | 0.6 g | No DV |
| Protein | 0.5 g | 1% | 0.7 g | 1% |
| Potassium | 484 mg | 10% | 639 mg | 14% |
| Vitamin E | 2.9 mg | 20% | 3.9 mg | 26% |
| Vitamin B6 | 0.33 mg | 19% | 0.44 mg | 26% |
| Manganese | 0.45 mg | 20% | 0.59 mg | 26% |
| Copper | 0.20 mg | 22% | 0.27 mg | 29% |
| Magnesium | 30 mg | 7% | 40 mg | 9% |
| Phosphorus | 76 mg | 6% | 100 mg | 8% |
| Vitamin C | 5.0 mg | 6% | 6.6 mg | 7% |
Taro nutrition is mostly about starch and fiber. At 6.7 grams per cup, taro is one of the more fiber-rich starchy foods in USDA data, a topic in our guide to fiber-rich foods, and our guide to daily fiber intake explains the reference values. Taro is unusual among roots for its vitamin E, about a quarter of the Daily Value per cup; our vitamin E guide covers that nutrient. Protein is very low, under a gram per cup, so taro works as a starch, not a protein source. Raw taro (FDC 169308) lists 112 calories per 100 grams in USDA data; the cooked figure is higher because the cooked entry holds less water, and raw taro is not eaten anyway.
Taro root compared with yam and potato
| Per 100 g, cooked (USDA FDC ID) | Calories | Carbohydrate | Fiber (% DV) | Protein | Potassium (% DV) |
|---|---|---|---|---|---|
| Taro (168486) | 142 | 34.6 g | 5.1 g (18%) | 0.5 g | 484 mg (10%) |
| Yam (170072) | 116 | 27.5 g | 3.9 g (14%) | 1.5 g | 670 mg (14%) |
| Potato, baked with skin (170093) | 93 | 21.2 g | 2.2 g (8%) | 2.5 g | 535 mg (11%) |
| Orange sweet potato, baked (168483) | 90 | 20.7 g | 3.3 g (12%) | 2.0 g | 475 mg (10%) |
| Poi (170431) | 112 | 27.2 g | 0.4 g (1%) | 0.4 g | 183 mg (4%) |
Per 100 grams, cooked taro is the most calorie- and carbohydrate-dense root in this table and has the most fiber; yam leads on potassium, and potato on protein. Our starchy vegetables guide shows the whole group, and our potassium foods guide ranks the roots against other sources. People managing diabetes can eat taro, but it is a concentrated starch, so ask a clinician or dietitian how it fits; our low glycemic foods guide explains how pairing and cooking matter.
Why taro must be cooked
Taro tissue contains bundles of needle-shaped calcium oxalate crystals called raphides. A 2022 study in Plant Direct describes acridity, the itching and pain in the mouth and throat that happens when raw or insufficiently cooked taro is eaten, and notes that acridity can be inactivated by cooking. The researchers also found proteins on the raphides, including profilins with predicted allergen-like features, which may help explain why the crystals irritate. A 2022 analysis in the Journal of Food Composition and Analysis found oxalate levels differ by cultivar and by part of the corm, and that peeling off the outer layer cut oxalate almost in half in the corms tested.
- Peel well: the 2022 oxalate analysis found more insoluble oxalate in the outer layer of the corm, so peel thickly.
- Cook thoroughly: boil, steam, braise or bake taro until it is completely soft. If a bite still prickles or stings, it is undercooked or a more acrid variety; stop eating it.
- Leaves too: the 2022 paper describes acridity from raw or undercooked taro tissue in general, and USDA lists taro leaves in both raw and steamed form; eat the leaves cooked.
- Oxalate and calcium: the 2022 analysis found an oxalate-to-calcium ratio suggesting the calcium in taro corms may be poorly absorbed. If you have been told to limit oxalate, ask your clinician how taro fits, and see our oxalates guide.
Poi, taro leaves and taro chips
Taro shows up in many forms, and their nutrition differs a lot. Poi is a traditional Hawaiian food made from mashed cooked taro corms; a 2025 study of commercial poi from Hawaii found that letting it ferment at room temperature increased lactic acid bacteria, the same family of microbes found in other fermented foods. Taro leaves are cooked and eaten as a vegetable in several cuisines. Taro chips are fried snacks.
| Form (USDA FDC ID) | Amount | Calories | Fiber (% DV) | Notable nutrients (% DV) |
|---|---|---|---|---|
| Cooked taro (168486) | 1 cup sliced, 132 g | 187 | 6.7 g (24%) | Potassium 639 mg (14%) |
| Poi (170431) | 1 cup, 240 g | 269 | 1.0 g (3%) | Potassium 439 mg (9%) |
| Taro leaves, steamed (168488) | 1 cup, 145 g | 35 | 2.9 g (10%) | Vitamin C 51 mg (57%), vitamin A 307 mcg RAE (34%), folate 70 mcg DFE (17%) |
| Taro chips (168865) | 1 oz, 28 g | 141 | 2.0 g (7%) | Fat 7.1 g (9%), sodium 97 mg (4%) |
Cooked taro leaves are nutritionally closer to leafy greens than to the corm, with a large share of the Daily Value for vitamin C, covered in our guide to vitamin C foods. USDA’s poi entry lists far less fiber per 100 grams than its cooked taro entry, so do not assume poi carries the fiber of whole taro. Taro chips add fat and sodium from frying and salting; read the Nutrition Facts label, since brands vary.
Taro allergy and other cautions
- Allergy: taro is not one of the nine major food allergens that US labels must declare, but reactions to any food are possible. Hives, swelling or breathing trouble need urgent care; for unclear symptoms, see an allergist, and our elimination diet guide explains why food testing should be supervised.
- Potassium limits: kidney disease and some medicines change how much potassium is right for you, and taro, poi and taro leaves all contain potassium; ask your care team.
- Not a raw food: taro does not belong in raw salads, smoothies or uncooked juices.
Frequently Asked Questions
What is taro?
Taro is the starchy corm of Colocasia esculenta, a tropical plant with large leaves. It is a staple across Asia, the Pacific Islands, Africa and the Caribbean and is eaten cooked.
Is taro root healthy?
Cooked taro supplies fiber, potassium, vitamin E, vitamin B6, manganese and copper with little fat or sugar. It is starchy and calorie-dense and very low in protein.
How many calories are in taro?
About 187 calories per cup of cooked taro slices (132 grams) in USDA data, or 142 per 100 grams.
Can you eat taro raw?
No. Raw or undercooked taro causes an itchy, burning irritation linked to calcium oxalate crystals. Cook it until completely soft.
Is taro the same as a yam?
No. Taro is Colocasia esculenta; true yams are Dioscorea tubers. Both are starchy, but they are different plants with different nutrition.
What is poi made from?
Poi is a traditional Hawaiian food made from mashed cooked taro corms. A 2025 study found that letting it ferment at room temperature increased lactic acid bacteria.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Yam: What Is a Yam, Yam Nutrition and True Yams Explained, Starchy Vegetables: List, USDA Nutrition and Non-Starchy Swaps, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.