Calories in steamed taro: 99 kcal per 100 g

What’s in an 80 g portion

More than half of a portion is water, which is why the calories stay low. What is left is mostly carbohydrate.

0.16 gFat

1 gProtein

19.6 gCarbohydrate

1.8 gFibre

56.2 gWater

1.2 gMinerals and the rest

0.16 gFat
1 gProtein
19.6 gCarbohydrate
1.8 gFibre
56.2 gWater
1.2 gMinerals and the rest

Above average for vegetables

Taro is 99 kcal per 100 g. The 240 vegetables in this database average 59.9.

Taro99

Vegetables average59.9

Low in sugar, almost no salt

Low sugars and very low salt by UK labelling rules, per 100 g.

Sugars, per portion0.8 g

Salt, per portion0.01 g

Vitamins and minerals in taro

One of the 17 reach the “high in” level: manganese.

24 %

Manganese

0.48 mg in an 80 g portion

25th of 188 vegetables

Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.

Copper0.14 mg14 %

Potassium264 mg13 %

Zinc1 mg10 %

Vitamin C5.6 mg7 %

Magnesium24.8 mg6.6 %

None recorded

Vitamin D
Vitamin B12

Show all 17 with amounts

Manganese0.48 mg, 24 %

Copper0.14 mg, 14 %

Potassium264 mg, 13 %

Zinc1 mg, 10 %

Vitamin C5.6 mg, 7 %

Magnesium24.8 mg, 6.6 %

Phosphorus41.6 mg, 5.9 %

Chloride37.6 mg, 4.7 %

Niacin (vitamin B3)0.64 mg, 4 %

Iron0.56 mg, 4 %

Thiamin (vitamin B1)0.04 mg, 3.6 %

Vitamin B60.04 mg, 2.9 %

Calcium20 mg, 2.5 %

Riboflavin (vitamin B2)0.02 mg, 1.1 %

Vitamin A0.0048 mg, 0.6 %

Vitamin Dnone recorded

Vitamin B12none recorded

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”.

What taro doesn’t give you. And where to find it.

No recorded vitamin D or vitamin B12, and only 0.8 % of the vitamin A reference intake per 100 g.

Vitamin D

0mgin taro

Find it inBloater, grilled500 % per 100 g

Vitamin B12

0mgin taro

Find it inLiver, ox, raw4400 % per 100 g

Vitamin A

0.8%in taro, per 100 g

Find it inLiver, calf, fried3152 % per 100 g

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Tracked UK delivery

Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.

Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Taro against other vegetables

Per 100 g, taro has the most manganese of the 6 here, ahead of peas (sugar-snap, raw).

0.6mg

0.4mg

0.3mg

0.2mg

Taro, steamedthis page

Peas, sugar-snap, raw−0.2 mg

Gourd, karela, raw−0.3 mg

Broccoli, green, raw−0.3 mg

Leeks, roasted−0.4 mg

Asparagus, grilled−0.4 mg

All values per 100 g, from the same dataset. Differences are against taro.

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Questions about taro

What the numbers say to the questions people actually search.

How many calories are in a portion of taro?

A typical portion (80 g, one of your five a day) gives 79 kcal. Per 100 g the figure is 99 kcal.

Is taro high in manganese?

Yes. Taro, steamed has 0.6 mg manganese per 100 g, 30 % of the NRV, above the 30 % threshold for a “high in” claim.

Does steaming change the vitamin C in taro?

Yes. Per 100 g, vitamin C goes from 13 mg raw to 7 mg steamed. Part of that is the vitamin or mineral itself changing, part is the change in water content.

Which vitamins and minerals does taro have most of?

By share of the daily reference intake: manganese (0.6 mg, 30 %), copper (0.18 mg, 18 %) and potassium (330 mg, 17 %) per 100 g.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-379, Taro, steamed, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Taro). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.