Taro, raw
FDC 169308cup, sliced (104 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 79 · -14 vs Vegetables medianRaw taro root scores 79 of 100, a Strong rating, though its rank of 42 out of 60 in the vegetables category sits below the group's median score of 93, reflecting how competitive that category is. It carries a good 16% DV of vitamin E, 15% DV of dietary fiber, and 13% DV of potassium, a modest but well-rounded spread rather than one dominant nutrient.
Taro is not typically eaten raw in practice, it's boiled, steamed, roasted, or fried into chips instead, and a cup, sliced (104 g) delivers 4.1 g of fiber alongside just 0.4 g of sugar. Its category rank falls below the vegetable group's median, so for a higher-scoring root vegetable in the same category, garlic is worth a look.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 112 kcal | 6% |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 27 g | 10% |
| Dietary fiber | 4.1 g | 15% |
| Sugars | 0.4 g | |
| Protein | 1.5 g | 3% |
| Potassium | 591 mg | 13% |
| Calcium | 43 mg | 3% |
| Iron | 0.55 mg | 3% |
| Magnesium | 33 mg | 8% |
| Vitamin C | 4.5 mg | 5% |
| Vitamin A | 4 µg | 0% |
| Vitamin E | 2.4 mg | 16% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 116 kcal | 6% |
| Total fat | 0.21 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 11 mg | 0% |
| Carbohydrate | 28 g | 10% |
| Dietary fiber | 4.3 g | 15% |
| Sugars | 0.42 g | |
| Protein | 1.6 g | 3% |
| Potassium | 615 mg | 13% |
| Calcium | 45 mg | 3% |
| Iron | 0.57 mg | 3% |
| Magnesium | 34 mg | 8% |
| Vitamin C | 4.7 mg | 5% |
| Vitamin A | 4.2 µg | 0% |
| Vitamin E | 2.5 mg | 17% |
Source: USDA FoodData Central · Public domain
FDC 169308Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Garlic, rawDensity 80 vs 79Potatoes, flesh and skin, rawDensity 83 vs 79Celeriac, rawDensity 85 vs 79