scored 74/100
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.
19.0 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 74.
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.
Resistant starch escapes small intestinal digestion, producing slower glucose absorption and greater butyrate production by colonic bacteria, reducing blood sugar spikes
High potassium content supports healthy blood pressure regulation; soluble fiber and resistant starch lower LDL cholesterol and improve endothelial function through microbial metabolites
Resistant starch and fiber act as prebiotics, selectively feeding beneficial bacteria (Faecalibacterium, Roseburia) that produce anti-inflammatory short-chain fatty acids
Choline is a precursor to acetylcholine (neurotransmitter) and supports phosphatidylcholine synthesis for neuronal membrane integrity; folate supports one-carbon methylation pathways essential for neurotransmitter synthesis
Taro's mucilaginous compounds and soluble fiber modulate intestinal barrier function and reduce lipopolysaccharide translocation, lowering systemic inflammation markers
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
Breaks a fast
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).
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.
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.
Taro scores 74/100 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.
Not particularly. A 85 g serving provides about 1.3 g of protein (~3% of the 50 g daily value).
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).
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).
Not really. A 85 g serving has about 19 g of net carbs (22.5 g total minus 3.5 g fiber).
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
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.
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.
Encyclopedia entries that supply the same signature nutrients taro contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.