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Nduma (Taro, Dasheen) Nutrition Facts per 100g and Health Benefits
Nduma (Taro, Dasheen) is not arrowroot. In this article, Ms. Mutua explains the differences, along with its nutrition facts and health benefits.
Nduma (Taro, Dasheen) is not arrowroot. In this article, Ms. Mutua explains the differences, along with its nutrition facts and health benefits.
TL;DR: Nduma is taro or dasheen (Colocasia esculenta), not arrowroot (Maranta arundinacea). Per 100 g boiled/steamed, nduma (taro) provides 142 calories, 34.6 g of carbs (of which 5.1 g is fibre), and 0.5 g protein, along with high potassium. In contrast, arrowroot (raw) has only 65 calories, 13.4 g of carbs (of which 1.3 g is fibre), and 4.2 g of protein, and is not commonly grown in Kenya.
If you grew up in Kenya, you probably know Nduma, a starchy root that is usually slightly powdery (occasionally creamy if of lower quality) often served steamed or boiled at breakfast and enjoyed with chai (tea with milk).
Nduma is sometimes called arrowroot locally. While this name seems obvious, since it is literally a root, it can cause confusion.
For instance, when you search for "arrowroot health benefits" online, most (if not all) top results are not actually referring to the Nduma you buy at a Kenyan market.
Instead, they describe Maranta arundinacea, a plant mostly used to produce a fine starch powder and primarily grown in the Caribbean and South America. The picture below describes the visual differences.
What we call Nduma is scientifically known as taro or dasheen (Colocasia esculenta), a completely different plant with its own nutritional profile and health benefits. Therefore, Nduma in English is known as taro root or taro dasheen.
In fact, botanically, arrowroot refers to plants with edible rhizomes, which is what Maranta produces, while nduma is a corm.
When Kenyans Google "arrowroot benefits," they often land on content about Maranta starch, not the actual Nduma they eat. The following clearly distinguishes the two.
| Nduma (Taro/Dasheen) | Arrowroot (Maranta starch) | |
|---|---|---|
| Plant | Colocasia esculenta | Maranta arundinacea |
| Form eaten | Whole root, boiled, steamed, fried | Whole root (rarely used as starch powder) |
| Macros (per 100 g) | Calories: 142 kcal Carbs: 34.6 g Protein: 0.5 g Fat: 0.1 g Fibre: 5.1 g | Calories: 65 kcal Carbs: 13.4 g Protein: 4.2 g Fat: 0 g Fibre: 1.3 g |
| Key Micronutrients | Vitamin B6 (25% DV) Copper (22% DV) Manganese (20% DV) Vitamin E (20% DV) Potassium (14% DV) | Phosphorus (14% DV) Iron (28% DV) Potassium (13% DV) Folate (~338 µg / 85% DV) |
| Use in Kenya | Staple food (boiled with tea, mashed, fried) | Rarely used |
source: USDA/NCCDB
Kenyans call nduma 'arrowroot' for reasons that aren't entirely clear. One likely explanation is that since nduma didn't have a simple English name, farmers borrowed the term 'arrowroot' (used for similar starchy roots) to describe it, and the name stuck.
Based on data from the USDA/NCCDB:
Calories: 142 kcal
Carbohydrates: 34.6 g
Protein: 0.5 g
Fat: 0.1 g
Water: 63.8 g
(DV = Daily Value, based on a 2,000 calorie diet)
Nduma provides slow-digesting starch that releases energy steadily, keeping you fuller for longer compared to refined carbs. It's a great energy food, especially for athletes and manual laborers.
Nduma is a powerhouse of essential minerals like potassium, copper, and manganese.
With about 5 grams of fibre per 100 g, Nduma supports gut health, prevents constipation, and helps regulate blood sugar spikes.
The high potassium content helps regulate blood pressure, while the fibre and low fat content support overall cardiovascular health.
For people with gluten intolerance or celiac disease, Nduma is a safe, naturally gluten-free alternative to wheat products.
Vitamin C, E, and antioxidants in taro help strengthen the immune system and protect against oxidative stress.
Because Nduma is filling and relatively low in fat, it can help control appetite and prevent overeating. For those following comprehensive weight management strategies, nduma's fiber content helps maintain satiety while providing essential nutrients.
Studies on taro show that its resistant starch and fibre may improve insulin sensitivity and support better blood sugar regulation. Research has found that resistant starch improves insulin sensitivity in metabolic syndrome, while another study specifically examined the production of resistant starch from taro and its health effects — making it a better option than bread or other processed carbs.
Nduma is a powerhouse of nutrients with benefits ranging from improved digestion to better heart health. While nduma is relatively low in protein compared to optimal daily protein requirements, it serves as an excellent source of complex carbohydrates and essential nutrients in a well-balanced nutrition plan.
The next time you see "arrowroot benefits" online, remember: what Kenyans call Nduma is taro (dasheen), not the arrowroot. This distinction can help you track your calories and micronutrients better.
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