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Food · Vegetables and Vegetable Products

Taro nutrition facts

A typical portion of taro (1 cup, sliced; 104 g, raw) has 120 calories and 2g of protein (USDA FoodData Central). USDA lists 9 descriptions of it: per 100 g they range from 14 calories (shoots, cooked, with salt) to 142 (cooked, without salt).

Nutrition Facts

Serving size1 cup, sliced (104g)
Amount per serving
Calories120
% Daily Value*
Total Fat 0g0%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 10mg0%
Total Carbohydrate 28g10%
Dietary Fiber 4g15%
Total Sugars 0g
Includes Added Sugars not declared
Protein 2g3%
Vitamin D 0mcg0%
Calcium 40mg3%
Iron 0.6mg3%
Potassium 610mg13%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Taro, raw, scaled to the portion. Check the USDA record.

Protein per 100 g
1.5g
more than 20% of 8,218 USDA reference foods
Calories per 100 g
112
more than 31% of reference foods
Sodium per 100 g
11mg
more than 18% of reference foods

1 cup, sliced weighs 104 g in USDA's record for Taro, raw (FDC 169308); across 2 records of taro USDA weighs it at 104 to 132 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 93% carbohydrate, 2% fat and 5% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper0.2 mg in 1 cup, sliced (104 g), 20% of the Daily Value
  • Manganese0.4 mg in 1 cup, sliced (104 g), 17% of the Daily Value
  • Vitamin B60.3 mg in 1 cup, sliced (104 g), 17% of the Daily Value
  • Vitamin E2.5 mg in 1 cup, sliced (104 g), 17% of the Daily Value

Source: USDA FoodData Central (FDC 169308), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of taro USDA describes

Cooked, without salt has the most calories per 100 g (142); the fewest: Shoots (14)

Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142Calories per 100 g by USDA description of taroRaw112Tahitian, cooked, with salt44Tahitian, cooked, without salt44Tahitian, raw44Leaves, steamed24Cooked141Shoots14Cooked, without salt142
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 9 USDA descriptions of taro, per 100 g
USDA descriptionCaloriesProteinFatSodium
Taro, raw1121.5 g0.2 g11 mg
Taro, tahitian, cooked, with salt444.2 g0.7 g290 mg
Taro, tahitian, cooked, without salt444.2 g0.7 g54 mg
Taro, tahitian, raw442.8 g1 g50 mg
Taro, leaves, cooked, steamed, with salt242.7 g0.4 g238 mg
Taro, cooked1411.6 g3 g142 mg
Taro, shoots, cooked, with salt140.7 g0.1 g238 mg
Taro, cooked, without salt1420.5 g0.1 g15 mg
Taro, cooked, with salt1420.5 g0.1 g251 mg

Every nutrient in this record (88)

The portion is 1 cup, sliced (104 g); % DV is for that portion.

Energy, macronutrients and sugars (14)
NutrientPer portionPer 100 g% DV
Protein1.56 g1.50 g3%
Total lipid (fat)0.21 g0.20 g0%
Carbohydrate, by difference27.5 g26.5 g10%
Ash1.25 g1.20 g
Energy116 kcal112 kcal
Alcohol, ethyl0 g0 g
Water73.5 g70.6 g
Total Sugars0.42 g0.40 g
Fiber, total dietary4.26 g4.10 g15%
Cholesterol0 mg0 mg0%
Fatty acids, total trans0 g0 g
Fatty acids, total saturated0.043 g0.041 g0%
Fatty acids, total monounsaturated0.017 g0.016 g
Fatty acids, total polyunsaturated0.086 g0.083 g
Minerals (10)
NutrientPer portionPer 100 g% DV
Calcium, Ca44.7 mg43.0 mg3%
Iron, Fe0.57 mg0.55 mg3%
Magnesium, Mg34.3 mg33.0 mg8%
Phosphorus, P87.4 mg84.0 mg7%
Potassium, K615 mg591 mg13%
Sodium, Na11.4 mg11.0 mg0%
Zinc, Zn0.24 mg0.23 mg2%
Copper, Cu0.18 mg0.17 mg20%
Manganese, Mn0.40 mg0.38 mg17%
Selenium, Se0.73 µg0.70 µg1%
Vitamins (24)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE4.16 µg4.00 µg0%
Carotene, beta36.4 µg35.0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)2.48 mg2.38 mg17%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta20.8 µg20.0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid4.68 mg4.50 mg5%
Thiamin0.099 mg0.095 mg8%
Riboflavin0.026 mg0.025 mg2%
Niacin0.62 mg0.60 mg4%
Pantothenic acid0.32 mg0.30 mg
Vitamin B-60.29 mg0.28 mg17%
Folate, total22.9 µg22.0 µg
Vitamin B-120 µg0 µg0%
Choline, total18.0 mg17.3 mg3%
Vitamin K (phylloquinone)1.04 µg1.00 µg1%
Folic acid0 µg0 µg
Folate, food22.9 µg22.0 µg
Folate, DFE22.9 µg22.0 µg6%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Amino acids (18)
NutrientPer portionPer 100 g% DV
Tryptophan0.024 g0.023 g
Threonine0.072 g0.069 g
Isoleucine0.056 g0.054 g
Leucine0.12 g0.11 g
Lysine0.070 g0.067 g
Methionine0.021 g0.020 g
Cystine0.033 g0.032 g
Phenylalanine0.085 g0.082 g
Tyrosine0.057 g0.055 g
Valine0.085 g0.082 g
Arginine0.11 g0.10 g
Histidine0.035 g0.034 g
Alanine0.076 g0.073 g
Aspartic acid0.20 g0.19 g
Glutamic acid0.18 g0.17 g
Glycine0.077 g0.074 g
Proline0.062 g0.060 g
Serine0.096 g0.092 g
Fatty acids (20)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00 g0 g
SFA 14:00 g0 g
SFA 16:00.036 g0.035 g
SFA 18:00.0062 g0.0060 g
MUFA 18:10.017 g0.016 g
PUFA 18:20.060 g0.058 g
PUFA 18:30.026 g0.025 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10 g0 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g
Phytosterols19.8 mg19.0 mg

Source: USDA FoodData Central, FDC 169308: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in taro?

120 in 1 cup, sliced (104 g) of raw; 14 to 142 per 100 g across USDA's descriptions.

How much protein is in taro?

2g in 1 cup, sliced; 1.5 g per 100 g.

How much sodium is in taro?

10mg in 1 cup, sliced; 11 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov