14 Amazing Benefits Of Taro Root And Its Nutritional Profile

Starchy, nutty, and packed with fiber - this healthy root has captured hearts worldwide.

Reviewed by Nilofar Pendhari, Certified Clinical Nutritionist
By Tanya Choudhary, ISSA Certified Specialist In Fitness & Nutrition

Taro root (popularly known as arbi) is a root vegetable that is generally eaten as a side dish or in a curry. It originates in India and Malaysia and grows in both dry and wet places (1). Taro root’s benefits are gaining the attention of many health enthusiasts. The leaves of this plant are also used in cooking for their unique nutty flavor. But caution is advised while peeling this vegetable as it may cause skin irritation and itching.

Fun Fact
As per Hawaiian legends, taro was the stillborn child of a Goddess. The taro plant grew from where the child was buried. The plant is considered an ancestor of Hawaiian people.

Keep reading to learn more about this vegetable and its benefits!

Taro Root Benefits

Benefits of taro root

Let us look at the top 14 benefits of taro root vegetable:

1. Reduces Fatigue:

Reduces-Fatigue

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Taro root is mainly consumed by athletes for long lasting energy. This is because it contains a low glycemic index which is good for athletes.

2. Weight Loss:

Taro roots can prove to be very beneficial for the ones who want to lose weight, since this has very a low caloric content. One cup of cooked taro can give you 187 calories (2).

3. Digestion:

Digestion

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This root contains a good amount of fiber that is useful for the digestive process. This gives you a feeling of being full for a longer time even after a small meal. Thus, eating taro roots can be useful to lose pounds and maintain your weight, since it has low calories and high fiber (3).

 4. Clears Stomach:

Foods that contains high amount of fiber are also known to boost the digestive process. This helps to eliminate the wastes from the body and prevent re-occurrence.

5. Heart Health:

Heart-Health

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One cup of taro root has 0.1g fat and cholesterol, which helps to prevent hardening of the arteries. You can consume it several times without worrying about gaining weight or other health problems related to fatty foods like heart or kidney diseases. Taro roots can give 19% of the daily required Vitamin E that is required to prevent the risks of a heart attack.

6. Hypertension:

Hypertension or high blood pressure is mostly observed in the mid aged group of individuals which can be kept in control by consuming foods that are low in fat and sodium. One cup of taro gives only 20 mg of sodium that helps to maintain kidney problems and fluid retention.

7. Antioxidant:

Taro is one of the best sources of Vitamin C, since one cup of taro can give 11% of your daily requirement of Vitamin C. This acts as an antioxidant to remove toxins from your body and detoxifies it (4).

8. Immunity:

Vitamin C in taro is useful in regenerative functions and boosts the immunity of the body.

Stylecraze Trivia
Taro contains tarin which can modulate the immune response and boost immunity in healthy individuals or people with leukopenia (low white blood cell count) (5).

9. Low Glycemic Index Food:

Low-Glycemic-Index-Food

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Taro root has a Low Glycemic Index (6). This helps to break down glucose in the liver slowly and aids in weight loss and lowers blood sugar. This is also useful for hypoglycaemia as this provides long lasting energy.

10. Aging Process:

This is a very nutritious food that contains many Vitamins – A, C, B, minerals like copper, manganese, zinc, magnesium, calcium, iron, selenium, potassium, beta-carotene and cryptoxanthin. All these are good antioxidants that are useful to protect against diseases and slow down the aging process. This also contains protein and is gluten-free, cholesterol-free and low in sodium too.

11. Cancer:

Taro is very high in Vitamin A that has more than 160% of your daily requirement of Vitamin A. The leaves and roots of taro contain polyphenols which are great antioxidants to protect even from cancer (7).

12. Muscle Health:

Taro contains Vitamin E and magnesium that can protect you from cancer and heart disease (8). This also helps to maintain your blood pressure and is helpful for fluid regulation. Taro roots contain magnesium which is vital for muscle, bone and nerve health.

13. Amino Acids and Omega-3 Oils:

Taro root has more than 17 different amino acids that are essential to maintain good health (9). This also has Omega 3 and 6 oils which are required for maintaining cardiovascular health, cancer prevention, and other diseases.

14. Cooking:

Taro roots and leaves both have great flavors. They can be cooked and impart a nutty flavor, whereas the leaves taste like cabbage. Taro roots are used to prepare curries, fried for chips, cakes, roasted, boiled, steamed, pureed etc.

Stylecraze Says
Raw or undercooked taro may cause an itchy mouth and throat as it contains calcium oxalate. Therefore always ensure to cook it properly.

Now you know, what is taro root and its amazing benefits, let’s look into its nutrition data.

Taro Root Nutrition Facts

PrincipleNutrient ValuePercentage of RDA
Energy112 Kcal6%
Carbohydrates26.46 g20%
Protein1.50 g3%
Total Fat0.20 g
Cholesterol0 mg0%
Dietary Fiber4.1 g11%
Vitamins
Folates22 µg5.5%
Niacin0.600 mg4%
Pantothenic acid0.303 mg6%
Pyridoxine0.283 mg23%
Riboflavin0.025 mg2%
Thiamin0.095 mg8%
Vitamin A76 IU2.5%
Vitamin C4.5 mg7%
Vitamin E2.38 mg20%
Vitamin K1 µg1%
Electrolytes
Sodium11 mg
Potassium591 mg12.5%
Minerals
Calcium43 mg4%
Copper0.172 mg19%
Iron0.55 mg7%
Magnesium33 mg8%
Manganese0.383 mg1.5%
Selenium0.7 µg1%
Zinc0.23 mg2%
Phyto-nutrients
Carotene-ß35 µg
Carotene-α0 µg
Cryptoxanthin-ß20 µg
Lutein-zeaxanthin0 µg

Taro root is popular because of its unique nutty flavor. It is used in many delicacies worldwide and is loaded with beneficial nutrients. Taro root can reduce fatigue, aid in weight loss, and improve digestive, heart, and muscle health. It also helps boost immunity, reduce the risk of cancer, and slow down aging thanks to its vitamins A, B, C, and many minerals. In addition, taro root can effectively manage hypertension. It has antioxidant properties and is a low glycemic food. Try including the root in your diet in moderate amounts to reap its many benefits.

Frequently Asked Questions

Is taro healthier than potatoes?

Yes, taro is healthier than potatoes. One hundred grams of taro contains more fiber compared to potatoes, which helps improve digestive system functions (9), (10).

Why is taro root toxic?

The leaves and corms of taro are poisonous due to the acrid calcium oxalate in them if consumed raw.

Can taro root cause kidney stones?

Yes, taro root can cause kidney stones. In addition, the presence of oxalates in taro can increase the risk of kidney stone formation (11).

Is taro a superfood?

Taro root is packed with fiber and a wide variety of vitamins and minerals and is considered a superfood.

What happens if you eat raw taro?

Taro roots should never be eaten raw due to the presence of calcium oxalate. It can cause an itchy mouth and throat if consumed raw.

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author
Tanya is an ISSA certified Specialist in Fitness & Nutrition. She specializes in writing articles on ingredients that benefit skin,... more

Nilofar Pendhari

(Certified Clinical Nutritionist)
Nilofar Pendhari is a physiotherapist, dietitian, and certified clinical nutritionist having over 9 years of professional experience in the field... more

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