Taro Competes Strongly Against the Potato in Nutritional Value

If you've ever stepped into a bubble tea shop, there's a good chance you've tried the distinct taro flavor, beloved by boba enthusiasts.

But this sweet root vegetable has a rich history far beyond trendy drinks. Known by many names around the world, it’s commonly called "taro" in Polynesia, but can also be known as "dasheen," "cocoyam," "eddo," or "kalo," depending on your location.

"Taro is a nutrient-packed starchy vegetable that's highly adaptable in the kitchen," says Cordialis Msora-Kasago, media spokesperson for the Academy of Nutrition and Dietetics and founder of The African Pot Nutrition, in an email interview.

The taro plant is characterized by its large, bushy leaves, but when people mention taro, they’re typically referring to the starchy root tuber. Its outer skin is usually rough, hairy, and brown, while its interior is pale or lavender. Once cooked, taro often adopts a vivid violet or blue color, making it an eye-catching ingredient in meals.

When cooked, taro has a subtly sweet, almost nutty flavor. However, it's unsafe to eat raw taro. The raw root contains calcium oxalate, which can lead to throat swelling and even the formation of kidney stones.

The History of Taro

The plant is believed to have originated in Southeast Asia or India, before being cultivated globally from there.

Taro initially traveled east to China, and then Polynesian sailors carried it westward to ancient Egypt, the Pacific Islands, and Greece. Eventually, the root vegetable made its way to the Caribbean through the slave trade. Some reports suggest that taro may have been consumed as early as 5000 B.C.E., and it is often regarded as one of the oldest cultivated crops in the world.

Once, taro was a key food source in Hawaii, where locals called it kalo. Polynesian settlers planted it along streams and in marshy areas, and it became a central part of Polynesian life.

"Taro is enjoyed in various forms all around the globe," says Msora-Kasago. In the 21st century, taro remains a fundamental food in many regions of Asia and Polynesia, while also being commonly used in Nigeria and other parts of Africa in dishes like stews, puddings, and breads.

The top five taro-producing nations are Nigeria, China, Cameroon, Ghana, and Papua New Guinea. Depending on the type, taro can be grown in both wet and dry conditions.

While taro is no longer a main food source in Hawaii, the island still leads the U.S. in taro production thanks to its favorable growing environment, producing everything from taro chips to rice on taro rice farms.

Taro or Potatoes?

"When peeled and cooked, [taro] can sometimes be mistaken for potatoes," explains Msora-Kasago. However, taro is a distinct type of tuber compared to the potato, which originates from a cooler, less tropical environment.

Taro is also similar to the purple root vegetable ube (also called purple yam) popular in the Philippines, although ube tends to be sweeter. Another root vegetable that closely resembles taro is malanga (yautia), which is native to the lowlands of South America.

Health Benefits of Taro

The word is getting out, and more people are discovering the numerous health benefits of taro. For starters, it's an excellent source of potassium and fiber. Fiber helps with weight management, regulating blood sugar, and preventing heart disease, as explained by Msora-Kasago.

"It is also loaded with polyphenols like quercetin, which research suggests may help reduce inflammation, destroy cancer cells, regulate blood sugar, and lower the risk of heart disease," she continues. "Although it has about the same amount of potassium to manage blood pressure as potatoes, one cup of cooked taro contains twice the fiber of a similar serving of potatoes."

However, taro isn't just a passing health trend; it's a true superfood among root vegetables, packed with essential minerals.

"Additionally, taro is a rich source of manganese, vitamin B6, vitamin E, and copper," says Msora-Kasago.

How to Cook Taro

Generally, cooks either bake or boil taro by cutting the root into chunks or cooking it whole. In both methods, it’s important to peel off the rough, hairy skin before consuming it.

Different cultures have their own unique ways of preparing taro, rooted in long-established traditions. For instance, while taro is no longer a daily food in Hawaii, locals still prepare the traditional and sacred pudding called poi, which is made by mashing and fermenting taro into a paste.

"In several African regions, [taro] is roasted, fried, boiled, or even boiled and then pounded into a thick paste that is served hot with stew or a light soup," explains Msora-Kasago.

Other tasty ways to enjoy taro include crispy fried fritters, taro rice, Indian-style taro cooked in spicy gravy, and Japanese simmered taro.

For a sweet treat, try taro milk tea or boiled taro served with coconut milk.

You can usually find taro at your local Asian supermarket. Additionally, taro powder is available online, making it a fantastic ingredient for smoothies and baked goods.