Taro
Taro is a starchy root vegetable rich in resistant starch, fiber, and potassium, offering sustained energy and digestive benefits with a low glycemic impact compared to refined carbohydrates.
Variants (3)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B60.26 mg15% DV
- Vitamin E2.0 mg13% DV
- Thiamin0.08 mg7% DV
- Folate18.7 mcg5% DV
- Vitamin C3.8 mg4% DV
- Niacin0.51 mg3% DV
- Choline14.7 mg3% DV
- Riboflavin0.02 mg2% DV
- Vitamin K0.85 mcg<1% DV
- Vitamin A3.4 iu<1% DV
- Copper0.15 mg16% DV
- Manganese0.33 mg14% DV
- Potassium502.3 mg11% DV
- Magnesium28.1 mg7% DV
- Phosphorus71.4 mg6% DV
- Calcium36.5 mg3% DV
- Iron0.47 mg3% DV
- Zinc0.20 mg2% DV
- Selenium0.59 mcg1% DV
- Sodium9.3 mg<1% DV
- Polyunsaturated Fat0.07 g
- Saturated Fat0.03 g
- Monounsaturated Fat0.01 g
- Inulin / Prebiotic fibre~2.5 g
- Choline~128 mg
Score · 72/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper19% DV
- Vitamin B618% DV
- Manganese17% DV
- Vitamin E16% DV
- Potassium13% DV
Overview
Taro (Colocasia esculenta) is a tropical root vegetable cultivated for millennia across Africa, Asia, and the Pacific Islands. Its corm contains 26% carbohydrates with notably high resistant starch content—carbohydrates that resist digestion in the small intestine, functioning similarly to soluble fiber. This unique carbohydrate profile supports sustained blood glucose stability and prebiotic benefits for gut microbiota. Taro provides substantial potassium (591mg/100g), essential for cardiovascular regulation and blood pressure management, alongside meaningful amounts of magnesium and folate for metabolic function. The presence of choline (17.3mg) supports cognitive health and methylation pathways. Unlike many starchy vegetables, taro's resistant starch increases after cooking and cooling, making it particularly valuable for metabolic health. Its mucilaginous texture indicates the presence of polysaccharides with potential anti-inflammatory properties. For longevity-focused nutrition, taro represents an ancestral starch source that stabilizes energy without the rapid insulin spikes associated with refined grains, while supporting microbial diversity through prebiotic action—a key driver of healthy aging.
Health Benefits (5)
- Improved glycemic control and sustained energy through resistant starchstrongResistant starch escapes small intestinal digestion, producing slower glucose absorption and greater butyrate production by colonic bacteria, reducing blood sugar spikes
- Enhanced cardiovascular health via potassium and prebiotic fibermoderateHigh potassium content supports healthy blood pressure regulation; soluble fiber and resistant starch lower LDL cholesterol and improve endothelial function through microbial metabolites
- Improved digestive health and microbiota diversitymoderateResistant starch and fiber act as prebiotics, selectively feeding beneficial bacteria (Faecalibacterium, Roseburia) that produce anti-inflammatory short-chain fatty acids
- Cognitive support through choline and folatemoderateCholine is a precursor to acetylcholine (neurotransmitter) and supports phosphatidylcholine synthesis for neuronal membrane integrity; folate supports one-carbon methylation pathways essential for neurotransmitter synthesis
- Potential anti-inflammatory effects from polysaccharidesemergingTaro's mucilaginous compounds and soluble fiber modulate intestinal barrier function and reduce lipopolysaccharide translocation, lowering systemic inflammation markers
Food Pairings
- ·Pair with olive oil and lemon: Vitamin E in taro is fat-soluble, and healthy fat enhances absorption while lemon's vitamin C aids mineral bioavailability
- ·Combine with fatty fish (salmon, mackerel): Omega-3 PUFAs synergize with taro's prebiotic fiber to amplify anti-inflammatory signaling and support microbiota that produce anti-inflammatory metabolites
- ·Mix with leafy greens (spinach, kale): Complements taro's potassium with additional magnesium and calcium, creating an optimal electrolyte and mineral profile for cardiovascular health
- ·Pair with legumes (lentils, black beans): Combines taro's resistant starch with legume protein and polyphenols for extended satiety, improved amino acid profile, and enhanced antioxidant potency
Practical Tips
- ·Cook taro, then cool completely (refrigerate 12+ hours) before consuming to maximize resistant starch content, which increases during storage as gelatinized starch retrogrades
- ·Peel with gloves or under running water to prevent skin irritation from calcium oxalate crystals; boiling for 5-10 minutes before peeling also degrades oxalates
- ·Select firm, unblemished corms without soft spots; store in a cool, dark, well-ventilated place (50-60°F ideal) for up to 2-3 weeks to preserve starch stability
- ·Consume reheated cooked taro rather than fresh-cooked for maximum prebiotic benefits, as reheating further increases resistant starch through continued retrogradation
- ·Portion size: 100-150g (1/2 to 3/4 cup cooked) as a starch side provides meaningful prebiotic dose without excessive caloric load; suitable for daily consumption
Optimal Timing
Taro's resistant starch and fiber provide sustained, steady glucose release ideal for stable afternoon energy without sleep-disrupting glycemic fluctuations; midday consumption allows full digestion and prebiotic fermentation by evening without overnight GI disturbance
Can be consumed anytime with meals; pair with protein to further moderate glycemic response. Evening consumption acceptable if portion-controlled (avoid large servings that ferment heavily overnight).
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower taro is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about taro
What is taro?
Taro is classified as a vegetable. Taro is a starchy root vegetable rich in resistant starch, fiber, and potassium, offering sustained energy and digestive benefits with a low glycemic impact compared to refined carbohydrates.
Is taro healthy?
Taro scores 72/100 in Formulate, making it a solid choice. Its strongest contributions come from Copper, Vitamin B6, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is taro high in protein?
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
Is taro high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 3.5 g of fiber (~12% of the 28 g daily value).
What vitamins and minerals are in taro?
In a 85 g serving, taro is highest in Copper (~16% DV), Vitamin B6 (~15% DV), Manganese (~14% DV), Vitamin E (~13% DV), Potassium (~11% DV).
Is taro keto-friendly?
Not really. A 85 g serving has about 19 g of net carbs (22.5 g total minus 3.5 g fiber).
When is the best time to eat taro?
Best in the midday. Taro's resistant starch and fiber provide sustained, steady glucose release ideal for stable afternoon energy without sleep-disrupting glycemic fluctuations; midday consumption allows full digestion and prebiotic fermentation by evening without overnight GI disturbance
How much taro should I eat?
A typical serving is around 85 g (~95 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating taro alongside several other vegetable sources.
What pairs well with taro?
Taro pairs nicely with: Pair with olive oil and lemon: Vitamin E in taro is fat-soluble, and healthy fat enhances absorption while lemon's vitamin C aids mineral bioavailability; Combine with fatty fish (salmon, mackerel): Omega-3 PUFAs synergize with taro's prebiotic fiber to amplify anti-inflammatory signaling and support microbiota that produce anti-inflammatory metabolites; Mix with leafy greens (spinach, kale): Complements taro's potassium with additional magnesium and calcium, creating an optimal electrolyte and mineral profile for cardiovascular health; Pair with legumes (lentils, black beans): Combines taro's resistant starch with legume protein and polyphenols for extended satiety, improved amino acid profile, and enhanced antioxidant potency.
Supplements that mirror Taro's nutrient profile
Encyclopedia entries that supply the same signature nutrients taro contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Taro
These are the nutrients tarocontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.