Know what’s on your plate
Arrowroot
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 65 kcal —
- Protein 4.2 g 8%
- Carbohydrate 12 g 4%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.3 g 5%
- Sodium 26 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 1.9 mg 2%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.14 mg 12%
- Riboflavin (B2) 0.06 mg 5%
- Niacin (B3) 1.7 mg 11%
- Pantothenic acid (B5) 0.29 mg 6%
- Vitamin B6 0.27 mg 16%
- Folate (B9) 338 µg 85%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 6 mg 0%
- Iron 2.2 mg 12%
- Magnesium 25 mg 6%
- Phosphorus 98 mg 8%
- Potassium 454 mg 10%
- Zinc 0.63 mg 6%
- Copper 0.12 mg 13%
- Manganese 0.17 mg 8%
- Selenium 0.7 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 65 | 4.2 g | 12 g | 0.2 g |
| 1 × cup, sliced | 120 g | 78 | 5.1 g | 15 g | 0.2 g |
| 1 × root | 33 g | 21 | 1.4 g | 4 g | 0.1 g |
| 2 × cup, sliced | 240 g | 156 | 10 g | 29 g | 0.5 g |
| ½ × cup, sliced | 60 g | 39 | 2.5 g | 7.3 g | 0.1 g |
| 3 × cup, sliced | 360 g | 234 | 15 g | 44 g | 0.7 g |
| 4 × cup, sliced | 480 g | 312 | 20 g | 58 g | 1 g |
Similar foods
Questions about Arrowroot
What is arrowroot, and is it the same as arrowroot flour?
Arrowroot is a tropical plant whose edible rhizomes can be cooked like other starchy roots. Arrowroot flour is the dried, powdered starch extracted from the root; it is a different ingredient with a much higher energy content per 100 g.
How do you cook fresh arrowroot?
Scrub and peel the root, then cut it into chunks and simmer in salted water for about 20–30 minutes, until a knife slips in easily. Drain it and serve as you would a potato, or add the chunks to a curry or stew.
How do you use arrowroot flour to thicken a sauce?
Mix the flour with a little cold water to make a smooth slurry, then stir it into a hot sauce near the end of cooking. Heat gently until glossy and thick; prolonged boiling can make an arrowroot-thickened sauce lose its texture.
How should you store fresh arrowroot?
Keep whole, unwashed roots in a cool, dry, well-ventilated place and use them before they soften or develop mould. Once cut, wrap them and refrigerate, then use within a few days.
What dishes can you make with arrowroot?
Fresh arrowroot can be boiled and served as a side, or simmered in soups, stews and curries. Arrowroot flour is used in biscuits, puddings and fruit pie fillings, where it thickens without making the mixture cloudy.
Can you substitute arrowroot flour for cornflour?
Usually, yes: use roughly the same amount to thicken a fruit filling or a clear sauce, and stir it into cold liquid first. Arrowroot gives a glossier finish, but it is less suited to long cooking or dairy sauces, which can turn gluey.
Is arrowroot the same as arrowhead, taro or yam?
No. They are different plants with edible underground parts; arrowhead, taro and yam are generally starchier and more substantial as cooked vegetables. Arrowroot flour is an extracted starch, not a whole root vegetable.
Can you eat arrowroot raw?
Fresh arrowroot is best peeled and cooked until tender rather than eaten raw; cooking softens its firm texture. Arrowroot flour should also be cooked in the food it thickens, rather than eaten dry.
Source: USDA FoodData Central 168490 · per 100 g · carbohydrate per EU label, fibre excluded
