Arrowroot
Arrowroot is a starchy tuber rich in potassium and folate, providing easily digestible carbohydrates with minimal fat and a gentle nutrient profile suitable for digestive health.
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Folate287.3 mcg72% DV
- Vitamin B60.25 mg15% DV
- Thiamin0.12 mg10% DV
- Niacin1.4 mg9% DV
- Riboflavin0.05 mg4% DV
- Vitamin C1.6 mg2% DV
- Vitamin A0.85 iu<1% DV
- Copper0.10 mg11% DV
- Iron1.9 mg10% DV
- Potassium385.9 mg8% DV
- Phosphorus83.3 mg7% DV
- Manganese0.15 mg6% DV
- Magnesium21.3 mg5% DV
- Zinc0.54 mg5% DV
- Selenium0.59 mcg1% DV
- Sodium22.1 mg<1% DV
- Calcium5.1 mg<1% DV
- Polyunsaturated Fat0.08 g
- Saturated Fat0.03 g
- Monounsaturated Fat0.00 g
Score · 83/100
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.
- Folate85% DV
- Vitamin B617% DV
- Copper13% DV
- Iron12% DV
- Thiamin12% DV
Overview
Arrowroot (Maranta arundinacea) is a tropical tuberous plant native to South America, traditionally valued for its easily digestible starch. Per 100g, it delivers 454mg potassium (essential for cardiovascular function and blood pressure regulation), 338mcg folate (critical for DNA synthesis and homocysteine metabolism), and 2.22mg iron (supporting oxygen transport). The tuber's carbohydrate content is predominantly in the form of easily digestible starch with minimal fiber (1.3g), making it gentle on the digestive system—a quality historically leveraged in clinical nutrition. The low sodium and near-zero fat profile makes arrowroot particularly valuable for individuals managing hypertension or requiring electrolyte-conscious diets. Its notable folate concentration supports cardiovascular and cognitive health, with particular relevance for aging populations. While arrowroot lacks the phytonutrient density of other root vegetables, its bioavailability and glycemic compatibility—combined with its micronutrient density—position it as a longevity-relevant staple for metabolic stability and nutrient absorption optimization.
Health Benefits (5)
- Supports cardiovascular health through potassium-rich compositionstrongPotassium regulates blood pressure by counteracting sodium-induced vasoconstriction and supporting endothelial function, reducing hypertension and stroke risk
- Promotes homocysteine metabolism and vascular healthstrongFolate (338mcg per 100g) is a critical cofactor in one-carbon metabolism, enabling conversion of homocysteine to methionine; elevated homocysteine is an independent cardiovascular risk factor
- Enhances iron bioavailability and erythropoiesismoderateArrowroot's 2.22mg iron content, combined with its low phytate profile, supports non-heme iron absorption; adequate iron maintains cognitive function and mitochondrial efficiency in aging
- Supports digestive resilience and gut barrier integritymoderateEasily digestible starch with minimal antinutrient content reduces intestinal inflammatory load; appropriate for recovery phases or compromised GI function
- Stabilizes glucose metabolism with moderate glycemic impactmoderateWhile carbohydrate-dense, arrowroot's starch structure and low glycemic load support steady energy availability without sharp insulin spikes
Food Pairings
- ·Pair with leafy greens (spinach, kale) because folate synergy enhances homocysteine reduction and the greens' vitamin K supports bone mineralization alongside arrowroot's mineral density
- ·Combine with vitamin C sources (citrus, tomato) because ascorbic acid dramatically increases non-heme iron absorption, maximizing the bioavailability of arrowroot's 2.22mg iron
- ·Pair with legumes (lentils, beans) because complementary amino acid profiles enhance complete protein formation, while legume polyphenols support arrowroot's digestive gentleness
- ·Combine with omega-3 sources (salmon, walnuts) because together they support cardiovascular health; the potassium in arrowroot synergizes with omega-3s for blood pressure regulation
Practical Tips
- ·Select firm, unblemished tubers without soft spots or sprouting; store in cool, dark, well-ventilated conditions (50-60°F optimal) to prevent sprouting and microbial growth
- ·Peel arrowroot just before cooking to minimize oxidative nutrient loss; steam or boil gently (15-20 minutes) rather than prolonged cooking to preserve folate and B vitamins
- ·For maximum iron absorption, consume arrowroot with meals containing vitamin C and avoid pairing with high-tannin beverages (tea, coffee) that inhibit iron bioavailability
- ·Use arrowroot powder as a gentle thickening agent in broths and soups for individuals with IBS or post-illness recovery; its low fiber and minimal antinutrients make it ideal for compromised digestion
- ·Incorporate 75-100g cooked arrowroot 2-3x weekly as part of a carbohydrate rotation to maintain metabolic flexibility while leveraging its potassium and folate density
Optimal Timing
Arrowroot's digestible carbohydrates and potassium are optimally utilized during daytime when insulin sensitivity is highest and metabolic demand is elevated, supporting stable energy without evening glycemic impact
- · Late evening (within 3 hours of sleep), as carbohydrate-dense foods may impair sleep onset in sensitive individuals
Arrowroot breaks intermittent fasts due to its carbohydrate content; best consumed within a structured eating window
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 arrowroot is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about arrowroot
What is arrowroot?
Arrowroot is classified as a vegetable. Arrowroot is a starchy tuber rich in potassium and folate, providing easily digestible carbohydrates with minimal fat and a gentle nutrient profile suitable for digestive health.
Is arrowroot healthy?
Arrowroot scores 83/100 in Formulate, making it a great choice. Its strongest contributions come from Folate, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is arrowroot high in protein?
Not particularly. A 85 g serving provides about 3.6 g of protein (~7% of the 50 g daily value).
Is arrowroot high in fiber?
Not really. A 85 g serving provides about 1.1 g of fiber (~4% of the 28 g daily value).
What vitamins and minerals are in arrowroot?
In a 85 g serving, arrowroot is highest in Folate (~72% DV), Vitamin B6 (~15% DV), Copper (~11% DV), Iron (~10% DV), Thiamin (~10% DV).
Is arrowroot keto-friendly?
Not really. A 85 g serving has about 10.3 g of net carbs (11.4 g total minus 1.1 g fiber).
When is the best time to eat arrowroot?
Best in the midday. Arrowroot's digestible carbohydrates and potassium are optimally utilized during daytime when insulin sensitivity is highest and metabolic demand is elevated, supporting stable energy without evening glycemic impact
How much arrowroot should I eat?
A typical serving is around 85 g (~55 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 arrowroot alongside several other vegetable sources.
What pairs well with arrowroot?
Arrowroot pairs nicely with: Pair with leafy greens (spinach, kale) because folate synergy enhances homocysteine reduction and the greens' vitamin K supports bone mineralization alongside arrowroot's mineral density; Combine with vitamin C sources (citrus, tomato) because ascorbic acid dramatically increases non-heme iron absorption, maximizing the bioavailability of arrowroot's 2.22mg iron; Pair with legumes (lentils, beans) because complementary amino acid profiles enhance complete protein formation, while legume polyphenols support arrowroot's digestive gentleness; Combine with omega-3 sources (salmon, walnuts) because together they support cardiovascular health; the potassium in arrowroot synergizes with omega-3s for blood pressure regulation.
Supplements that mirror Arrowroot's nutrient profile
Encyclopedia entries that supply the same signature nutrients arrowroot contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Arrowroot
These are the nutrients arrowrootcontributes 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.