scored 82/100
Arrowhead is an aquatic tuber rich in potassium and iron, offering a low-fat, carbohydrate-based staple with exceptional mineral density. Its mild flavor and versatile texture make it valuable for cardiovascular and metabolic health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.
Arrowhead (Sagittaria sagittifolia), also known as Chinese arrowhead or wapato, is an aquatic plant cultivated in East and Southeast Asia for centuries. The edible corm (underground tuber) provides a unique nutritional profile dominated by complex carbohydrates and minerals. With 922 mg potassium per 100g—nearly 20% of daily value—arrowhead supports cardiovascular function and blood pressure regulation, critical factors in healthy aging. Its iron content (2.57 mg) makes it particularly valuable for vegetarian diets, supporting oxygen transport and energy metabolism. The plant contains compounds that have been studied for anti-inflammatory properties in traditional medicine contexts. Arrowhead's low sodium, minimal fat, and zero fiber content from the USDA profile suggests a refined, easily digestible carbohydrate source suitable for those with sensitive digestive systems. The presence of phosphorus (174 mg) supports bone mineralization and cellular energy production. Unlike many starches, arrowhead has a lower glycemic impact compared to potato when consumed in moderate portions, making it useful for metabolic flexibility and sustained energy in longevity-focused nutrition protocols.
Potassium (922 mg/100g) balances sodium levels and reduces vascular tension, supporting healthy blood pressure and reducing hypertension risk—a major cardiovascular disease factor
Iron (2.57 mg/100g) supports hemoglobin synthesis and mitochondrial function; combination with vitamin C from food pairings enhances non-heme iron absorption
Phosphorus (174 mg) works with calcium and magnesium for bone mineralization and structural integrity, supporting skeletal health in aging populations
Arrowhead's carbohydrate matrix (20.23g/100g) provides stable glucose release, supporting mitochondrial ATP production and reducing insulin spikes compared to refined starches
Aquatic plants like arrowhead contain polyphenols and flavonoids studied for reducing systemic inflammation markers associated with chronic disease
Arrowhead's complex carbohydrates and potassium are optimally utilized at midday when insulin sensitivity is highest and digestive capacity peaks, supporting sustained afternoon energy without disrupting evening blood glucose stability
Breaks a fast
Can be included in post-workout meals to replenish glycogen, but is not suitable during fasting windows due to carbohydrate content
Per 100 g of the default form. Bars show how much higher or lower arrowhead is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Arrowhead is classified as a vegetable. Arrowhead is an aquatic tuber rich in potassium and iron, offering a low-fat, carbohydrate-based staple with exceptional mineral density.
Arrowhead scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Potassium, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 4.5 g of protein (~9% of the 50 g daily value).
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 85 g serving, arrowhead is highest in Vitamin B6 (~30% DV), Potassium (~17% DV), Copper (~16% DV), Manganese (~13% DV), Thiamin (~12% DV).
Not really. A 85 g serving has about 17.2 g of net carbs (17.2 g total minus 0 g fiber).
Best in the midday. Arrowhead's complex carbohydrates and potassium are optimally utilized at midday when insulin sensitivity is highest and digestive capacity peaks, supporting sustained afternoon energy without disrupting evening blood glucose stability
A typical serving is around 85 g (~84 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating arrowhead alongside several other vegetable sources.
Arrowhead pairs nicely with: Pair with bell peppers or citrus because vitamin C enhances non-heme iron absorption from arrowhead, increasing bioavailability by up to 3-4 fold; Combine with leafy greens (spinach, kale) because the magnesium in greens (51 mg in arrowhead) synergizes with potassium for electrolyte balance and muscle function; Serve with fatty fish (salmon, mackerel) because fat-soluble compound absorption and omega-3 co-consumption reduces inflammatory response to starch metabolism; Mix with mushrooms (shiitake, oyster) because ergothioneine in mushrooms provides antioxidant support that complements arrowhead's mineral density for cellular protection.
Encyclopedia entries that supply the same signature nutrients arrowhead contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients arrowheadcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.