10 foods · IFCT 2017
Roots and tubers: nutrition per 100 g
IFCT 2017 lists 10 roots and tubers, from potato, sweet potato, colocasia (arbi), yam (suran) and tapioca to carrot, beetroot, radish, lotus root and water chestnut. Per 100 g they range from 32 kcal for radish to 109 kcal for sweet potato, and most carry little protein or fat. Lotus root leads for iron at 3.34 mg and vitamin C at 26.6 mg.
About roots and tubers
Roots and tubers sit between vegetables and grains. The starchy ones, such as potato, sweet potato, arbi, suran, tapioca and water chestnut (singhara), serve as the main carbohydrate of a meal in many homes, especially on fasting days, in Kerala and across the North East. The lighter roots, carrot, beetroot and radish, are treated as vegetables and salads.
Per 100 g, the starchy tubers give between 70 and 109 kcal, well under half of what raw grains supply, because they hold much more water. Sweet potato is the most energy-dense at 109 kcal, followed by water chestnut at 96 kcal and arbi at 89 kcal. Protein is low throughout, from 0.7 g in radish to 3.3 g in arbi, and fat stays at or below 0.9 g.
Each root has its own strength. Lotus root (kamal kakdi) carries 3.34 mg iron and 26.6 mg vitamin C per 100 g, and potato a useful 23.2 mg vitamin C. Carrot and sweet potato are both rich in beta-carotene, which the body turns into vitamin A, while beetroot brings folate and natural nitrates. Yam (suran) has the most calcium in the group at 47 mg.
Roots and tubers compared
Per 100 g of the edible portion. Open any food for its full panel, varieties and names in Indian languages.
| Food | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Beet root | 36 kcal | 1.9 g | 3.3 g | 0.76 mg | 17 mg |
| Carrot | 33 kcal | 0.9 g | 4.2 g | 0.6 mg | 35 mg |
| Colocasia root (arbi) | 89 kcal | 3.3 g | 3.2 g | 0.66 mg | 30 mg |
| Lotus root (kamal kakdi) | 79 kcal | 1.9 g | 4.7 g | 3.34 mg | 38 mg |
| Potato | 70 kcal | 1.5 g | 1.7 g | 0.57 mg | 10 mg |
| Radish | 32 kcal | 0.7 g | 2.5 g | 0.37 mg | 28 mg |
| Sweet potato | 109 kcal | 1.3 g | 4 g | 0.35 mg | 28 mg |
| Tapioca (cassava) | 80 kcal | 1 g | 4.6 g | 0.81 mg | 26 mg |
| Water Chestnut | 96 kcal | 0.9 g | 3 g | 0.77 mg | 37 mg |
| Yam (suran) | 84 kcal | 2.6 g | 4.2 g | 1.22 mg | 47 mg |
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad.
The richest roots and tubers by nutrient
Protein
- 1.Colocasia root (arbi)3.3 g
- 2.Yam (suran)2.6 g
- 3.Beet root1.9 g
Dietary fibre
- 1.Lotus root (kamal kakdi)4.7 g
- 2.Tapioca (cassava)4.6 g
- 3.Carrot4.2 g
Iron
- 1.Lotus root (kamal kakdi)3.34 mg
- 2.Yam (suran)1.22 mg
- 3.Tapioca (cassava)0.81 mg
Calcium
- 1.Yam (suran)47 mg
- 2.Lotus root (kamal kakdi)38 mg
- 3.Water Chestnut37 mg
Vitamin C
- 1.Lotus root (kamal kakdi)26.6 mg
- 2.Potato23.2 mg
- 3.Sweet potato17.9 mg
Energy
- 1.Sweet potato109 kcal
- 2.Water Chestnut96 kcal
- 3.Colocasia root (arbi)89 kcal
What people ask about roots and tubers
Is sweet potato healthier than potato?
They suit different needs. Per 100 g, sweet potato has more energy at 109 kcal against 70 kcal for potato, and more fibre at 4.0 g against 1.7 g, plus beta-carotene. Potato has slightly more protein and more vitamin C, at 23.2 mg against 17.9 mg.
Which root vegetable has the most iron?
Lotus root (kamal kakdi) leads at 3.34 mg per 100 g in IFCT 2017, well ahead of yam at 1.22 mg and tapioca at 0.81 mg. Most other roots carry under 1 mg.
Are roots and tubers fattening?
Not on their own. Per 100 g, potato has 70 kcal and almost no fat, at 0.2 g. The energy climbs when they are deep-fried as chips, pakoras or aloo tikki, or cooked in a lot of oil.
Can people with diabetes eat potatoes?
Potato is a starchy food, so it counts as part of the meal's carbohydrate. Small portions, boiled or baked rather than fried, eaten with dal, curd and vegetables, can fit many diabetes plans. Agree portions with your doctor or dietitian.
Explore the rest of the tables
Cereals and millets
14 foods per 100 g.
Pulses and legumes
14 foods per 100 g.
Green leafy vegetables
26 foods per 100 g.
Vegetables and mushrooms
39 foods per 100 g.
Fruits
44 foods per 100 g.
Nuts and oilseeds
14 foods per 100 g.
Spices, herbs and condiments
21 foods per 100 g.
Cooking oils and fats
14 foods per 100 g.
Milk and dairy
3 foods per 100 g.
Meat, poultry and eggs
14 foods per 100 g.
Fish and seafood
41 foods per 100 g.
Sugars and natural drinks
3 foods per 100 g.