Nutrition Showdown: What's Healthier, Taro or Potato?

October 30, 2025 •

4 min read

While potatoes are a global dietary staple, boasting significant amounts of vitamin C and potassium, a lesser-known root vegetable, taro, is gaining attention for its health benefits. When it comes to a nutrition face-off, many wonder: what's healthier, taro or potato? This nutritional comparison delves into the key differences between these two starchy root vegetables.

Quick Summary

A nutritional breakdown compares taro and potato, highlighting taro's higher fiber and resistant starch content versus potato's richer vitamin C and diverse antioxidants. Both offer unique health benefits, with the optimal choice depending on dietary goals and cooking methods. Both are excellent sources of potassium and provide complex carbohydrates for energy.

Key Points

Fiber Advantage: Taro typically contains significantly more dietary fiber than potato, which aids digestion and promotes a feeling of fullness.
Resistant Starch Benefits: Both root vegetables contain resistant starch that promotes gut health and blood sugar control, though taro often offers higher levels.
Vitamin Profile Differences: Potatoes are an excellent source of Vitamin C, while taro provides a good amount of Vitamin E.
Potassium Power: Both are rich in potassium, a mineral crucial for heart health and maintaining proper blood pressure.
Preparation is Key: The cooking method is the most important determinant of health; baked, boiled, or steamed versions of both are far healthier than fried.
Antioxidant Richness: Both offer antioxidants, with colorful potato varieties (purple, red) and taro (containing quercetin) providing disease-fighting compounds.
Gluten-Free Choice: Both taro and potato are naturally gluten-free, making them suitable for those with celiac disease or gluten sensitivities.

A Nutritional Look at Taro vs. Potato

Both taro and potato serve as significant carbohydrate sources for millions globally, but their nutritional profiles offer distinct advantages. Understanding these differences is key to determining which might best suit your dietary needs. While taro may hold an edge in some areas, the potato's nutritional value is often underestimated and heavily influenced by preparation.

Fiber and Digestive Health

Dietary fiber is essential for healthy digestion, and in this category, taro takes the lead. Taro root contains more than twice the fiber of a comparable serving of potato. This high fiber content helps improve digestive function by promoting regularity and can aid in weight management by increasing feelings of fullness. Potatoes, particularly when the skin is eaten, also provide a good source of fiber, but generally less than taro.

Resistant Starch and Blood Sugar

Resistant starch is a type of carbohydrate that is not digested in the small intestine but instead ferments in the large intestine, feeding beneficial gut bacteria. Both taro and potatoes are good sources of resistant starch, but cooking methods have a significant impact. In potatoes, the resistant starch content increases when they are cooked and then cooled, which can improve blood sugar control. Taro's resistant starch, combined with its high fiber content, helps moderate the rise in blood sugar, though some reports indicate a medium to high glycemic index for taro depending on the specific cultivar and preparation. It is important to note that conflicting reports exist regarding the glycemic index of taro, underscoring the importance of considering the source and preparation method.

Vitamins and Minerals

When it comes to micronutrients, both vegetables have their strengths.

Potatoes are a standout source of vitamin C, an antioxidant crucial for immune function and skin health. They also provide excellent levels of vitamin B6, manganese, and potassium.
Taro contains a notable amount of vitamin E, which also acts as an antioxidant. It is also rich in vitamin B6, potassium, and magnesium, contributing to heart health and bone maintenance.

Antioxidant Content

Antioxidants are compounds that fight free radicals, which can cause cellular damage and increase the risk of chronic disease. Both taro and potatoes contain antioxidants:

Taro is rich in polyphenols such as quercetin, a potent antioxidant with anti-inflammatory properties. Purple taro varieties, in particular, may have higher antioxidant levels.
Potatoes, especially colorful varieties like red and purple potatoes, contain high levels of antioxidants, including anthocyanins, which may help protect against heart disease and cancer.

The Crucial Role of Preparation

Arguably the most significant factor affecting the healthfulness of both taro and potatoes is the cooking method. Frying either vegetable in oil dramatically increases its fat and calorie content, often negating many of the inherent nutritional benefits. The healthiest preparation methods for both include baking, steaming, or boiling.

For taro, thorough cooking is especially important to neutralize calcium oxalate crystals found in the raw vegetable, which can cause mouth and skin irritation. The fibrous, nutty corm can be prepared similarly to a potato, making it a simple substitute in many recipes. Potatoes can be baked in their skin to maximize fiber and nutrient retention or boiled and then cooled to boost resistant starch levels.

Comparison: Taro vs. Potato


Feature	Taro	Potato
Dietary Fiber	Higher	Lower, but good, especially with skin
Resistant Starch	Present; can vary based on cultivar	Present; increases upon cooling
Vitamins	Good source of B6, C, and E	Excellent source of Vitamin C and B6
Potassium	High levels, important for heart health	High levels, important for heart health
Antioxidants	Contains quercetin and polyphenols	Contains flavonoids, phenolic acids; high in colorful varieties
Primary Preparation	Must be cooked; often boiled, steamed, or baked	Cooked, baked, steamed, or boiled for best health benefits
Glycemic Index	Reports range from medium to high, depending on cultivar and preparation	High; can be lowered by cooking and cooling

Which Root is Right for You?

Choosing between taro and potato depends on your specific dietary priorities.

Choose Taro if...

You prioritize higher dietary fiber and resistant starch content. Taro's superior fiber profile is great for digestive health and satiety.
You are looking for specific antioxidant compounds like quercetin.
You want to explore a gluten-free and hypoallergenic option with a nutty, slightly sweet flavor profile.

Choose Potato if...

You want to maximize your intake of Vitamin C. Potatoes provide an excellent amount of this key nutrient.
You prefer a more neutral, earthy flavor that pairs well with a wider variety of savory dishes.
You enjoy the versatility of being able to lower the glycemic impact by cooking and cooling.

Conclusion

Ultimately, deciding what's healthier, taro or potato, is not a simple choice, as both offer a variety of essential nutrients. Taro boasts a notable advantage in dietary fiber and resistant starch, making it a strong choice for digestive health and satiety. Potatoes excel in their high Vitamin C content and are incredibly versatile, with the added benefit of boosting resistant starch through strategic cooking. The most critical factor for enjoying the health benefits of either vegetable is the preparation method. Opting for baked, steamed, or boiled versions over fried ones is essential for a nutritious diet. Incorporating both into a balanced diet can provide a wide spectrum of vitamins, minerals, and antioxidants.

For more information on the nutrient content of different foods, consider exploring the USDA's FoodData Central website for detailed nutritional breakdowns.

Frequently Asked Questions

Not necessarily. Raw taro has a higher calorie count per 100g compared to raw potato. However, healthy cooking methods like boiling or steaming are key for both, and overall calorie count can be influenced by portion size and added ingredients.

Taro’s higher fiber and resistant starch can help stabilize blood sugar, though some reports indicate a higher glycemic index for certain preparations. Potatoes also contain resistant starch, and their glycemic impact can be lowered significantly by cooking and then cooling them. The overall meal and cooking method play crucial roles.

Taro contains calcium oxalate crystals, which can cause a bitter, irritating sensation in the mouth and throat if not destroyed through thorough cooking. Raw taro should never be consumed.

Yes, taro can be used as a potato substitute in many savory dishes, including mashed, roasted, and fried recipes. It offers a slightly different nutty, sweeter flavor and a denser, drier texture.

Taro has a significant advantage in dietary fiber, containing more than double the amount of fiber compared to potatoes. This makes taro a more powerful aid for digestive health and can help relieve issues like constipation.

To boost resistant starch in potatoes, cook them as you normally would (boil or bake), and then cool them completely in the refrigerator overnight. This process increases the resistant starch content, which has benefits for gut health and blood sugar.

Yes, just like potatoes, there are different varieties of taro, which can vary in color and nutritional content. Some types may have more antioxidants or a different flavor profile than others.