Is Arbi Healthier Than Potatoes? A Comprehensive Nutritional Breakdown

December 18, 2025 •

2 min read

According to nutritionists, while both arbi and potatoes contain similar amounts of carbohydrates, arbi is often considered the slightly healthier option due to its higher fiber and resistant starch content. This makes arbi a better choice for controlling blood sugar and supporting digestive health compared to the more common potato.

Quick Summary

This guide provides a detailed nutritional comparison of arbi (taro root) and potatoes, highlighting key differences in fiber, vitamins, and resistant starch. It explores the health benefits associated with each vegetable, including gut health, blood sugar control, and weight management, to help you make an informed dietary choice.

Key Points

Arbi has higher fiber: Arbi (taro root) contains significantly more dietary fiber and resistant starch than potatoes, which is excellent for digestive health and blood sugar control.
Blood sugar benefits: The low glycemic index of arbi, combined with its resistant starch, results in a slower release of sugar, helping to prevent sharp blood sugar spikes.
Rich in different vitamins: Potatoes are a strong source of Vitamin B6, while arbi provides notable amounts of Vitamin E, offering different antioxidant benefits.
Aids in weight management: The high fiber in arbi promotes a feeling of fullness, which can help reduce overall calorie intake and support weight loss efforts.
Preparation is key: Both vegetables' nutritional value depends on cooking methods. Arbi must be cooked thoroughly to neutralize naturally occurring irritants, and healthier methods like boiling or baking are recommended for both.
Gut health support: The resistant starch in both vegetables, but particularly high in arbi, acts as a prebiotic to nourish good bacteria in the gut.

Arbi vs. Potatoes: The Core Nutritional Differences

Root vegetables like arbi (taro root) and potatoes are popular global staples, offering energy and nutrients. While seemingly similar, their nutritional profiles and health impacts differ.

Fiber and Resistant Starch: Key Differences

Arbi generally contains more dietary fiber than potatoes. This increased fiber supports digestion and can help with weight management by promoting fullness. Arbi also has high levels of resistant starch, which behaves like fiber and feeds beneficial gut bacteria, contributing to intestinal health. Potatoes also have resistant starch, particularly when cooled after cooking, but arbi's levels are naturally high.

Vitamin and Mineral Content

Both provide essential micronutrients, though with different strengths. Arbi offers potassium, magnesium, and vitamins C and E. Potatoes are notable for vitamin C, vitamin B6, and potassium, especially with the skin on. Both are good sources of potassium, vital for heart health, but arbi provides more vitamin E, an important antioxidant.

Blood Sugar Control

For blood sugar management, arbi has an advantage. It has a lower glycemic index and its high fiber and resistant starch content means slower sugar release, preventing sharp spikes, which is beneficial for managing diabetes. While cooling cooked potatoes increases resistant starch and can help, arbi offers this benefit naturally.

Cooking and Preparation

Proper cooking is essential for both. Arbi must be cooked thoroughly to neutralize calcium oxalate, which is an irritant when raw. Cooking methods impact nutritional value; boiling and baking are healthier choices for potatoes than frying.

Nutritional Comparison Table


Nutrient (per 100g cooked)	Arbi (Taro Root)	Potatoes (Approx.)	Key Difference
Calories	~142 kcal	~77 kcal	Potatoes are lower in calories
Carbohydrates	~34.6 g	~17 g	Arbi has more complex carbs
Dietary Fiber	~5.1 g	~2 g	Arbi has significantly more fiber
Protein	~0.52 g	~2 g	Potatoes have slightly more protein
Potassium	~484 mg	~397 mg	Both are good sources; arbi has a bit more
Resistant Starch	High amount	Variable; increases with cooling	Arbi is naturally higher
Vitamin E	Present	Negligible	Arbi is a better source
Vitamin B6	Present	High amount	Potatoes are a better source

Health Benefits of Arbi and Potatoes

Benefits of Arbi (Taro Root)

Digestive Health: High fiber supports gut health and regularity.
Blood Sugar Control: Low GI and resistant starch help manage blood sugar.
Weight Management: Fiber promotes fullness.
Heart Health: Potassium helps regulate blood pressure.
Antioxidant Properties: Contains beneficial polyphenols.

Benefits of Potatoes

Vitamin C and B6: Good sources for immune function and metabolism.
Potassium: Supports cardiovascular health.
Versatile: Adaptable in various dishes.
Resistant Starch (when cooled): Can improve gut health.

Conclusion

Arbi offers a slight nutritional edge over potatoes, particularly with higher fiber and natural resistant starch, benefiting digestive health and blood sugar control. Potatoes are still valuable for vitamins like C and B6. The best choice depends on dietary needs, and both can be part of a healthy diet when prepared properly.

For further reading on the health benefits of taro root, consult authoritative sources on nutritional science.

Frequently Asked Questions

Arbi, also known as taro root, has significantly more dietary fiber than potatoes. This higher fiber content is beneficial for digestive health and can help you feel full for longer.

Yes, arbi is considered a good option for people with diabetes due to its high fiber and resistant starch content, which results in a lower glycemic index and helps control blood sugar levels.

Arbi helps with weight loss primarily due to its high fiber content. Fiber slows digestion, promoting feelings of fullness and reducing appetite, which can lead to lower overall calorie consumption.

Yes, raw arbi contains calcium oxalate, which can cause skin irritation and a burning sensation in the mouth. It must be cooked thoroughly to deactivate these compounds and make it safe for consumption.

Cooked arbi has a slightly nutty, earthy flavor and a starchy yet sometimes slimy or custardy texture. Potatoes have a more neutral flavor and a fluffier, drier texture when cooked.

Both vegetables are good for heart health, containing potassium to regulate blood pressure. However, arbi's higher fiber content is more effective at lowering bad cholesterol, giving it a slight advantage.

Yes, arbi can be used as a substitute for potatoes in many recipes, such as curries, stews, and roasted dishes, though the texture and flavor will differ slightly.