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Taro Root (Dasheen)
Vegetables
Nutri-ScoreA

Taro Root (Dasheen)

Colocasia esculenta

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Taro Root (Dasheen) provides 142 kcal, 1.5g of protein, 34.6g of carbohydrates, and 5.1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Taro root, also known as dasheen, is a starchy tuber rich in carbohydrates and dietary fiber, making it a nutritious addition to various dishes. It is known for its creamy texture and nutty flavor, often used in both savory and sweet preparations.

Also known as:
DasheenEddoe
Scientific NameColocasia esculenta
Region of OriginSoutheast Asia
Popular Comparisons:
Taro Root (Dasheen)Taro Root (Dasheen)VSAcorn SquashAcorn SquashTaro Root (Dasheen)Taro Root (Dasheen)VSAdria Blue PotatoesAdria Blue PotatoesTaro Root (Dasheen)Taro Root (Dasheen)VSAir PotatoAir PotatoTaro Root (Dasheen)Taro Root (Dasheen)VSGarlicGarlicTaro Root (Dasheen)Taro Root (Dasheen)VSAlexandersAlexandersTaro Root (Dasheen)Taro Root (Dasheen)VSAloe VeraAloe VeraTaro Root (Dasheen)Taro Root (Dasheen)VSArrowheadArrowheadTaro Root (Dasheen)Taro Root (Dasheen)VSArtichokeArtichokeTaro Root (Dasheen)Taro Root (Dasheen)VSArugulaArugulaTaro Root (Dasheen)Taro Root (Dasheen)VSAsh GourdAsh Gourd

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories142 kcal
Water
73.5%
Fiber5.1g
Total36.3g
Protein
1.5g(4%)
Fats
0.2g(1%)
Carbohydrates
34.6g(95%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C4.6 mg (5%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium425 mg (12%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in dietary fiber, taro root aids in digestion and helps maintain a healthy gut microbiome.
✓Contains antioxidants that may help reduce oxidative stress and inflammation in the body.
✓High in potassium, which supports heart health and helps regulate blood pressure.
✓Provides a good source of complex carbohydrates, offering sustained energy for daily activities.

Possible Risks & Side Effects

!Raw taro contains calcium oxalate crystals, which can cause irritation in the mouth and throat; it should always be cooked before consumption.
!Individuals with certain kidney conditions should monitor their potassium intake, as taro is high in this mineral.

How to Prepare & Consume

Taro root should be peeled and cooked thoroughly before eating, as cooking reduces the levels of harmful compounds. It can be boiled, steamed, or roasted and is often used in soups, stews, and desserts.

Smart Selection & Storage

How to Select

Choose firm, unblemished taro roots with a smooth skin. Avoid any that are soft or have dark spots.

How to Store

Store in a cool, dry place; once cut, wrap in plastic and refrigerate to maintain freshness.

Myths vs Realities

MythTaro root is poisonous if not cooked.
RealityWhile raw taro contains harmful compounds, proper cooking eliminates these risks.
MythTaro root is the same as yam.
RealityTaro root and yam are different; taro is a starchy tuber, while yam is a different species altogether.
MythTaro root is only used in Asian cuisine.
RealityTaro root is versatile and used in various cuisines worldwide, including Caribbean and African dishes.

Healthy Recipes

Taro Root and Quinoa Salad

A refreshing salad combining roasted taro root with protein-packed quinoa and vibrant vegetables, perfect for a light lunch or dinner.

Ingredients
  • 1 cup cooked quinoa
  • 1 medium taro root, peeled and cubed
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C). Toss the cubed taro root with olive oil, salt, and pepper, then roast for 25-30 minutes until golden and tender.
  2. 2. In a large bowl, combine the cooked quinoa, roasted taro, cherry tomatoes, cucumber, and red onion.
  3. 3. Drizzle with lemon juice, toss gently, and serve chilled or at room temperature.

Taro Root Coconut Curry

A creamy and aromatic curry featuring taro root simmered in coconut milk with spices and vegetables, served over brown rice.

Ingredients
  • 1 medium taro root, peeled and diced
  • 1 can coconut milk (400ml)
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 cup spinach
  • 1 tablespoon olive oil
  • Salt to taste
  • Cooked brown rice for serving
Instructions
  1. 1. In a large pot, heat olive oil over medium heat. Sauté the onion and garlic until translucent.
  2. 2. Add the diced taro root and curry powder, stirring to coat. Pour in the coconut milk and bring to a simmer.
  3. 3. Cook for 15-20 minutes until the taro is tender. Stir in the spinach and season with salt before serving over brown rice.

Taro Root and Chickpea Patties

Delicious and nutritious patties made with mashed taro root and chickpeas, perfect for a healthy snack or as a burger alternative.

Ingredients
  • 1 medium taro root, boiled and mashed
  • 1 can chickpeas, drained and rinsed
  • 1/2 cup breadcrumbs
  • 1/4 cup parsley, chopped
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, combine the mashed taro, chickpeas, breadcrumbs, parsley, cumin, salt, and pepper. Mix until well combined.
  2. 2. Form the mixture into patties and heat olive oil in a skillet over medium heat.
  3. 3. Fry the patties for 3-4 minutes on each side until golden brown and crispy.

Taro Root Smoothie Bowl

A vibrant smoothie bowl made with taro root, banana, and almond milk, topped with fresh fruits and seeds for a nutritious breakfast.

Ingredients
  • 1/2 cup cooked taro root, cooled
  • 1 banana
  • 1 cup almond milk
  • 1 tablespoon almond butter
  • Toppings: sliced fruits, chia seeds, granola
Instructions
  1. 1. In a blender, combine the cooked taro, banana, almond milk, and almond butter. Blend until smooth.
  2. 2. Pour the smoothie into a bowl and decorate with your choice of sliced fruits, chia seeds, and granola.
  3. 3. Enjoy immediately with a spoon.

Baked Taro Root Chips

Crispy and healthy baked taro root chips seasoned with sea salt and herbs, a perfect guilt-free snack.

Ingredients
  • 1 medium taro root, thinly sliced
  • 1 tablespoon olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon paprika
Instructions
  1. 1. Preheat the oven to 375°F (190°C). Toss the taro slices with olive oil, sea salt, and paprika.
  2. 2. Spread the slices in a single layer on a baking sheet lined with parchment paper.
  3. 3. Bake for 20-25 minutes, flipping halfway, until golden and crispy. Let cool before serving.

Taro Root Stir-Fry with Vegetables

A quick and colorful stir-fry featuring taro root and a variety of vegetables, tossed in a light soy sauce for a healthy meal.

Ingredients
  • 1 medium taro root, peeled and sliced
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 clove garlic, minced
Instructions
  1. 1. In a large skillet, heat sesame oil over medium-high heat. Add garlic and sauté for 1 minute.
  2. 2. Add the sliced taro root and cook for 5 minutes until slightly tender. Then add bell pepper, broccoli, and carrot.
  3. 3. Stir in soy sauce and cook for another 5-7 minutes until all vegetables are cooked through. Serve hot.

Taro Root and Lentil Soup

A hearty and nutritious soup made with taro root and lentils, packed with flavor and perfect for a cozy meal.

Ingredients
  • 1 medium taro root, diced
  • 1 cup lentils, rinsed
  • 1 onion, chopped
  • 2 carrots, diced
  • 4 cups vegetable broth
  • 1 teaspoon thyme
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté the onion and carrots until soft. Add the diced taro and lentils, stirring for a few minutes.
  2. 2. Pour in the vegetable broth and add thyme, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-35 minutes until lentils are tender.
  3. 3. Blend if desired for a creamy texture, or serve as is with crusty bread.

Taro Root and Avocado Sushi Rolls

Healthy sushi rolls featuring taro root and creamy avocado, wrapped in nori and served with a soy dipping sauce.

Ingredients
  • 1 cup sushi rice, cooked
  • 1 medium taro root, steamed and sliced
  • 1 avocado, sliced
  • 4 sheets nori
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo sushi mat. Spread a thin layer of sushi rice over the nori, leaving a border at the top.
  2. 2. Arrange slices of taro root and avocado in a line across the rice. Roll tightly using the mat to form a log.
  3. 3. Slice into pieces and serve with soy sauce for dipping.

Taro Root Pancakes

Fluffy and nutritious pancakes made with taro root, perfect for a healthy breakfast or brunch option.

Ingredients
  • 1 cup taro root, cooked and mashed
  • 1 cup whole wheat flour
  • 1 tablespoon baking powder
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
  • Oil for cooking
Instructions
  1. 1. In a bowl, mix the mashed taro, whole wheat flour, baking powder, almond milk, maple syrup, and vanilla extract until smooth.
  2. 2. Heat a non-stick skillet over medium heat and lightly grease with oil. Pour batter to form pancakes.
  3. 3. Cook for 2-3 minutes on each side until golden brown. Serve warm with fresh fruit or syrup.

Frequently Asked Questions (FAQ)

Is taro root safe to eat raw?

No, taro root should always be cooked before consumption to eliminate harmful compounds.

How do you prepare taro root?

Peel the taro root, then boil, steam, or roast it until tender.

What are the health benefits of taro root?

Taro root is high in fiber, potassium, and antioxidants, promoting digestive health and heart health.

Can taro root be used in desserts?

Yes, taro root can be used in desserts like taro pudding and ice cream.

How do you store taro root?

Store taro root in a cool, dry place away from direct sunlight; it can last for several weeks.

Is taro root gluten-free?

Yes, taro root is naturally gluten-free and suitable for those with gluten intolerance.

What is the glycemic index of taro root?

The glycemic index of taro root is approximately 54, making it a moderate glycemic food.

Can you eat taro leaves?

Yes, taro leaves are edible when cooked and are often used in various dishes, but they should not be eaten raw.

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Comparisons
Taro Root (Dasheen) vs Acorn Squash Taro Root (Dasheen) vs Adria Blue Potatoes Taro Root (Dasheen) vs Air Potato
Nutrients
Protein in Taro Root (Dasheen) Calories in Taro Root (Dasheen) Vitamin-c in Taro Root (Dasheen) Magnesium in Taro Root (Dasheen)
Featured Guides
Health Benefits of Taro Root (Dasheen) Healthy Recipes with Taro Root (Dasheen)
Rankings
Vegetables high in fiber Vegetables high in potassium Vegetables low in carbohidratos Vegetables low in índice glucémico