Discover The Healthy Nutrition Facts About Taro Root

363 root photo.jpg

Healthy Foods are determined by their nutrition contents, taro root can not be left as healthy super foods when it comes to nutrition. The healthy nutrition facts about taro root are enormous and that stands this food out among healthy foods.

Taro roots contains tons of nutritional values, minerals, and vitamins that are essential for human health and can benefit our overall health in a number of different ways. Taro root contains a very significant amount of dietary fiber and carbohydrates, as well as high levels of vitamin A, C, E, B6, and folate, as well as magnesium, iron, zinc, phosphorous, potassium, manganese, and copper. The plant also provides some protein in your diet.

Taro root as one of the finest sources dietary fibers; 100 g flesh provides 4.1 g or 11% of daily requirement of dietary fiber. Together with slow digesting complex carbohydrates, moderate amounts of fiber in the food help gradual rise in blood sugar levels.

Vitamins And Minerals  In Taro Root: root healthy nutrition facts

Vitamin E:

Cooked taro is also high in vitamin E with 3.87 mg in a 1-cup serving. Vitamin E is a fat-soluble vitamin best known for its antioxidant activity, protecting cells from oxidation by free radicals. Including healthy foods rich in antioxidants may offer protection against heart disease and certain types of cancer. Adults need 15 mg of vitamin E a day. A 1-cup serving of cooked taro meets 25 percent of your daily vitamin E needs.

Fiber In Taro Root:

Fiber is an essential nutrient that offers a number of health benefits including reducing your risk of cardiovascular disease, helping you manage your weight and improving bowel movements. Most Americans consume about 15 g of fiber a day, according to the American Dietetic Association, but need 25 to 30 g a day. A 1-cup serving of cooked taro contains 6.7 g of fiber, meeting approximately 25 percent of your daily fiber needs.

You may also read   Plums Health Benefits


A 1-cup serving of cooked taro contains 639 mg of potassium. When included as part of a healthy diet, foods high in potassium can help control blood pressure. A healthy diet should include 4,700 mg of potassium a day, according to the American Heart Association.

One serving of cooked taro meets 13 percent of your daily potassium needs. You should talk to your doctor before increasing the potassium in your diet.

Heads Up: As you get older, the kidneys cannot remove potassium from your blood as efficiently as when you were younger. High levels of blood potassium can be dangerous.

Magnesium In Taro Root:

Including taro in your diet can help you meet your magnesium needs. A 1-cup serving of cooked taro contains 40 mg of magnesium. Magnesium is needed for bone health, muscle and nerve function and immune health. It also helps keep your blood pressure normal and regulates your blood sugar. Adult men need 400 to 420 mg of magnesium a day, and adult women need 310 to 320 mg a day. One serving of taro meets 10 percent of the daily value for magnesium. root toast photo upload.jpg

More Nutrition Facts About Taro Root:
  • Fleshed taro roots and young, tender leaves have significant levels of phenolic flavonoid pigment antioxidants such as ß-carotenes, and cryptoxanthin along with vitamin-A. 100 g fresh taro leaves provide 4825 IU or 161% of RDA of vitamin-A. Altogether, these compounds are required for maintaining healthy mucosa, skin, and vision. Consumption of natural healthy foods rich in flavonoids helps protect from lung and oral cavity cancers.
  • It also contains good levels of some of the valuable B-complex group of vitamins such as pyridoxine (vitamin B-6), folates, riboflavin, pantothenic acid, and thiamin.
  • Further, taro root provide healthy amounts of some of the essential minerals like zinc, copper, iron, and Manganese is involved in the formation of bone and is needed for wound healing. It’s essential for the production of enzymes involved in protein, cholesterol, and carbohydrate metabolism. Manganese is also involved in some antioxidant activity.
You may also read   B-Vitamins: Eat These Healthy Foods To Get The B-Vitamins
See the table below for in depth analysis of taro root nutrients:Taro root nutrition facts (Colocasia esculenta (L.) schott), raw, Value per 100 g, (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 112 Kcal 6%
Carbohydrates 26.46 g 20%
Protein 1.50 g 3%
Total Fat 0.20 g <1%
Cholesterol 0 mg 0%
Dietary Fiber 4.1 g 11%
Folates 22 µg 5.5%
Niacin 0.600 mg 4%
Pantothenic acid 0.303 mg 6%
Pyridoxine 0.283 mg 23%
Riboflavin 0.025 mg 2%
Thiamin 0.095 mg 8%
Vitamin A 76 IU 2.5%
Vitamin C 4.5 mg 7%
Vitamin E 2.38 mg 20%
Vitamin K 1 µg 1%
Sodium 11 mg <1%
Potassium 591 mg 12.5%
Calcium 43 mg 4%
Copper 0.172 mg 19%
Iron 0.55 mg 7%
Magnesium 33 mg 8%
Manganese 0.383 mg 1.5%
Selenium 0.7 µg 1%
Zinc 0.23 mg 2%
Carotene-ß 35 µg
Carotene-α 0 µg
Cryptoxanthin-ß 20 µg
Lutein-zeaxanthin 0 µg


Safety Heads Up:

All of the taro plant parts including corms contain oxalic acid which renders them acrid. Fortunately, however, this chemical is entirely destroyed in cooking. Cooked taro is safe for human consumption.

Leave a Reply