Arrowhead
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.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B60.51 mg30% DV
- Thiamin0.14 mg12% DV
- Niacin1.4 mg9% DV
- Riboflavin0.06 mg5% DV
- Folate11.9 mcg3% DV
- Vitamin C0.94 mg1% DV
- Potassium783.7 mg17% DV
- Copper0.15 mg16% DV
- Manganese0.31 mg13% DV
- Iron2.2 mg12% DV
- Phosphorus147.9 mg12% DV
- Magnesium43.4 mg10% DV
- Zinc0.24 mg2% DV
- Selenium0.59 mcg1% DV
- Sodium18.7 mg<1% DV
- Calcium8.5 mg<1% DV
- Polyphenols~128 mg
Score · 81/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B635% DV
- Potassium20% DV
- Copper19% DV
- Manganese16% DV
- Iron14% DV
Overview
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.
Health Benefits (5)
- Cardiovascular support through potassium-mediated blood pressure regulationstrongPotassium (922 mg/100g) balances sodium levels and reduces vascular tension, supporting healthy blood pressure and reducing hypertension risk—a major cardiovascular disease factor
- Enhanced oxygen transport and energy production via iron bioavailabilitystrongIron (2.57 mg/100g) supports hemoglobin synthesis and mitochondrial function; combination with vitamin C from food pairings enhances non-heme iron absorption
- Bone health maintenance through phosphorus and mineral synergymoderatePhosphorus (174 mg) works with calcium and magnesium for bone mineralization and structural integrity, supporting skeletal health in aging populations
- Sustained metabolic energy from complex carbohydrate compositionmoderateArrowhead's carbohydrate matrix (20.23g/100g) provides stable glucose release, supporting mitochondrial ATP production and reducing insulin spikes compared to refined starches
- Anti-inflammatory effects from traditional bioactive compoundsemergingAquatic plants like arrowhead contain polyphenols and flavonoids studied for reducing systemic inflammation markers associated with chronic disease
Food Pairings
- ·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
Practical Tips
- ·Store fresh arrowhead in cool, humid conditions (50-55°F) for up to 2 weeks; keep away from ethylene-producing fruits to prevent premature sprouting
- ·Boil or steam for 15-20 minutes until tender to optimize texture and nutrient bioavailability; avoid prolonged cooking which leaches potassium into water
- ·Select firm, unblemished tubers without soft spots; avoid those with visible mold or sprouting, indicating age and potential microbial colonization
- ·Consume 100-150g (1 medium tuber) as a starch portion in meals with protein and vegetables to maximize satiety and prevent postprandial glucose spikes
- ·Peel after cooking rather than before to retain minerals concentrated in outer layers; the skin comes off easily once softened by heat
Optimal Timing
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
- · Late evening (within 3 hours of sleep) if sensitive to carbohydrates before bed
Can be included in post-workout meals to replenish glycogen, but is not suitable during fasting windows due to carbohydrate content
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
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.
What people ask about arrowhead
What is arrowhead?
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.
Is arrowhead healthy?
Arrowhead scores 81/100 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.
Is arrowhead high in protein?
Not particularly. A 85 g serving provides about 4.5 g of protein (~9% of the 50 g daily value).
Is arrowhead high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in arrowhead?
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).
Is arrowhead keto-friendly?
Not really. A 85 g serving has about 17.2 g of net carbs (17.2 g total minus 0 g fiber).
When is the best time to eat arrowhead?
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
How much arrowhead should I eat?
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.
What pairs well with arrowhead?
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.
Supplements that mirror Arrowhead's nutrient profile
Encyclopedia entries that supply the same signature nutrients arrowhead contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Arrowhead
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.