Taro glycemic index
Taro has a glycemic index of 64, which is medium. A 150 g serving (about 1 cup cooked) has a glycemic load of 28 (high).
Also known as: dasheen, eddoe, cocoyam
- Serving150 g
- Available carbs44 g
- Fiber7.7 g
- Sugars0.7 g
- Protein0.8 g
- Calories213 kcal
Serving: about 1 cup cooked.
What to know
Taro has a medium GI and is very starchy, so portion size drives its glycemic load. It is higher in fiber than potato.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 15 g | 9 | Low |
| 100 g | 30 g | 19 | Medium |
| 150 g · about 1 cup cooked | 44 g | 28 | High |
| 300 g · double serving | 89 g | 57 | High |
What the studies found
The value of 64 is the median of 8 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (54 to 77).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 54 · Australia 1986
- 56 · New Zealand 2000
- 61 · Canada 2003
- 61 · Jamaica 2005
- 66 · Canada 2003
- 72 · Jamaica 2005
- 75 · Canada 2003
- 77 · Canada 2003
Taro compared with other vegetables & tubers
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Frequently asked questions
Is taro low glycemic?
No. With a GI of 64, taro is in the medium range (56 to 69). Low GI is 55 or less.
What is the glycemic load of taro?
A 150 g serving (about 1 cup cooked) has a glycemic load of 28, which is high. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat taro?
With a GI of 64 and a high glycemic load per serving, taro is best eaten in smaller portions alongside protein, fat or vegetables, or swapped for a lower-GI option. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in taro?
A 150 g serving has about 52 g of total carbohydrate, including 7.7 g of fiber, leaving 44.3 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 34.6 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 142 kcal | 213 kcal |
| Carbohydrates | 35 g | 52 g |
| Available carbs | 30 g | 44 g |
| Fiber | 5.1 g | 7.7 g |
| Sugars | 0.5 g | 0.7 g |
| Protein | 0.5 g | 0.8 g |
| Fat | 0.1 g | 0.2 g |
Source: USDA FoodData Central, Taro, cooked, without salt (SR Legacy, FDC 168486). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.