Roots and tubers · IFCT 2017
Colocasia root (arbi): nutrition per 100 g
Per 100 g, raw arbi gives 89 kcal, 17.9 g carbohydrate, 3.3 g protein, 3.2 g dietary fibre and 514 mg potassium, according to IFCT 2017. It ranks 1st of 10 roots and tubers for protein and 3rd for potassium, and 2nd for magnesium and zinc. Arbi is a starchy staple vegetable, a little richer in protein and minerals than potato.
About colocasia root (arbi)
Arbi, the small, hairy, brown corm of the colocasia plant, is arwi in Hindi, Punjabi and Urdu, kochu in Bengali, kosu in Assamese, advi in Gujarati, chembu in Malayalam, seppankizhangu in Tamil, chama dumpa in Telugu and samagadde in Kannada. The plant loves water and warmth, and it grows across the wet east and south as well as in Uttar Pradesh and Bihar, with the main harvest after the monsoon. Its large leaves are a separate food with their own page.
Almost every region has its arbi dish. North Indian homes boil, peel and fry it with ajwain and amchur, or cook it in a curd gravy. Tamil Nadu makes crisp seppankizhangu roast, Kerala serves chembu mezhukkupuratti and adds it to sambar, Bengal cooks kochu shaak and kochu bata, and Assam pairs kosu with fish. Boiled first, it turns soft and slightly slippery inside, which is how most people know it.
What colocasia root (arbi) brings to a meal
- 01
Protein leader among roots
Arbi has 3.3 g protein per 100 g, 1st of 10 roots and tubers in IFCT 2017. That is more than double potato's figure, though still far below pulses.
- 02
Potassium and magnesium
It carries 514 mg potassium and 37 mg magnesium per 100 g, ranking 3rd and 2nd among roots. Potassium ranks 55th of 243 foods.
- 03
Starchy energy with little sugar
Of its 17.9 g carbohydrate per 100 g, only 0.9 g is sugars; the rest is mostly starch. At 89 kcal, arbi ranks 3rd among roots for energy.
- 04
Zinc, vitamin E and B6
Arbi ranks 2nd among roots for zinc, 0.41 mg, and vitamin E, 0.32 mg, per 100 g. Its 0.17 mg vitamin B6 meets about 7 per cent of a man's daily requirement.
Colocasia root (arbi) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 89 kcal | 4% | 5% |
| Protein | 3.3 g | 6% | 7% |
| Carbohydrate (available) | 17.9 g | ||
| Dietary fibre | 3.2 g | ||
| Free sugars | 0.9 g | ||
| Total fat | 0.2 g | ||
| Water | 73.5 g | ||
| Fats | |||
| Saturated fat | 0.04 g | ||
| Monounsaturated fat | 0.02 g | ||
| Polyunsaturated fat | 0.08 g | ||
| Omega-3 (alpha-linolenic acid) | 8 mg | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 30 mg | 3% | 3% |
| Iron | 0.66 mg | 3% | 2% |
| Zinc | 0.41 mg | 2% | 3% |
| Magnesium | 37 mg | 8% | 10% |
| Phosphorus | 81 mg | ||
| Potassium | 514 mg | ||
| Sodium | 5 mg | ||
| Copper | 0.3 mg | ||
| Selenium | 0.3 µg | ||
| Vitamins | |||
| Vitamin C | 1.8 mg | 2% | 3% |
| Beta-carotene | 6 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.03 mg | 1% | 1% |
| Niacin (B3) | 0.51 mg | 3% | 4% |
| Vitamin B6 | 0.17 mg | 7% | 9% |
| Folate (B9) | 20 µg | 7% | 9% |
| Vitamin E (alpha-tocopherol) | 0.32 mg | ||
| Vitamin K1 | 3.1 µg | ||
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. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Colocasia root (arbi): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/roots-and-tubers/colocasia-arbi/
Where colocasia root (arbi) sits among Indian foods
Ranked per 100 g against the other 9 roots and tubers and every food in the tables.
| Nutrient | Per 100 g | In roots and tubers | Among all foods |
|---|---|---|---|
| Protein | 3.3 g | 1st of 10 | 138th of 243 |
| Zinc | 0.41 mg | 2nd of 10 | 153rd of 243 |
| Magnesium | 37 mg | 2nd of 10 | 113th of 242 |
| Potassium | 514 mg | 3rd of 10 | 55th of 243 |
| Vitamin E (alpha-tocopherol) | 0.32 mg | 2nd of 10 | 115th of 242 |
| Energy | 89 kcal | 3rd of 10 | 127th of 257 |
How colocasia root (arbi) is eaten
- Ajwain arbi: boiled, peeled and flattened corms shallow-fried with ajwain, red chilli and amchur.
- Dahi arbi, a North Indian curry of boiled arbi simmered in spiced curd.
- Seppankizhangu roast, crisp-fried Tamil style with sambar powder and curry leaves.
- Chembu in Kerala sambar or as a mezhukkupuratti stir-fry with coconut oil.
- Kochu bata in Bengal, the corm ground with mustard and green chilli.
Cooked dishes that use it, with calories per serving
Before you plan around it
Raw arbi contains needle-like calcium oxalate crystals that make the hands itch while peeling and the throat scratch if the corm is undercooked. Oil your hands or wear gloves, boil it well, and cook it with something sour such as tamarind, curd, amchur or lemon. People who form oxalate kidney stones should ask their doctor about portions. With 514 mg potassium per 100 g, kidney patients on a potassium limit should limit arbi, or boil it and discard the water.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about colocasia root (arbi)
Why does arbi make the throat itch?
Raw and undercooked arbi contains needle-shaped calcium oxalate crystals that irritate the skin and throat. Thorough boiling, plus a sour ingredient such as tamarind, curd or amchur, reduces the effect. Oiling the hands before peeling prevents the itch on the fingers.
Is arbi better than potato?
Per 100 g, arbi has more protein, 3.3 g, and more fibre, 3.2 g, than potato, with similar starchiness at 17.9 g carbohydrate. Potato has more vitamin C. Both are starchy vegetables, best eaten with dal and greens rather than as the whole meal.
Can people with diabetes eat arbi?
In portions, as the starch of the meal. Arbi has 17.9 g carbohydrate per 100 g, so treat it like rice or roti rather than a free vegetable. Boiled or roasted is better than deep-fried. Plan portions with your doctor or dietitian.
What is arbi called in other languages?
IFCT 2017 records kochu in Bengali, kosu in Assamese, advi in Gujarati, chembu in Malayalam, seppankizhangu in Tamil, chama dumpa in Telugu, samagadde in Kannada and saru in Odia. In English it is colocasia, taro or eddo.
Related foods and tables
Colocasia leaves (arbi patta)
Nutrition per 100 g, from IFCT 2017.
Colocasia stem
Nutrition per 100 g, from IFCT 2017.
Yam (suran)
Nutrition per 100 g, from IFCT 2017.
Potato
Nutrition per 100 g, from IFCT 2017.
Sweet potato
Nutrition per 100 g, from IFCT 2017.
Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Magnesium content of Indian foods
Every food in the tables, ranked by magnesium per 100 g.
All roots and tubers
10 foods in this group, compared.
Learn to use this data
Certification in Nutrition
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