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Arrowroot Calories
Starchy root, light and gluten-free
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Arrowroot (120 g) has 78 calories. That works out to 65 calories per 100 g. It contains 16.1 g of carbs, 0.4 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 32 (low), so it raises blood sugar slowly.
Arrowroot Nutrition Facts
Selected: 1 piece (medium) · 120 g
78
KCAL / 120G
Carbs
16.1g
· 6% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 2% · Fat 2%
Arrowroot nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 78 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 16.1 g | 6% |
| Fiber | 1.6 g | 6% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Arrowroot?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 78 kcal |
| ½ piece (half) | 60 g | 39 kcal |
| 1 piece (small) | 70 g | 46 kcal |
| 100 g | 100 g | 65 kcal |
| 1 cup (diced) | 110 g | 72 kcal |
| 1 cup (chopped) | 120 g | 78 kcal |
| 1 serving (medium) | 150 g | 98 kcal |
| 1 piece (large) | 180 g | 117 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Arrowroot
What is arrowroot?
Arrowroot is a starch obtained from the rhizome of a tropical plant, commonly sold as a fine powder. It is mainly used to thicken sauces, soups, puddings, and fruit fillings.
How do you cook with arrowroot powder?
Use arrowroot powder as a thickener for sauces, soups, and desserts. Stir it into a little cold liquid first, then add it near the end of cooking; prolonged boiling can weaken its thickening effect.
Is arrowroot the same as cornstarch?
No. Arrowroot comes from a tropical plant rhizome, while cornstarch is made from corn. Arrowroot can give sauces a clearer, glossier finish, whereas cornstarch tends to look more opaque.
Is arrowroot the same as tapioca starch?
No. Arrowroot and tapioca starch come from different plants: arrowroot from a rhizome and tapioca from cassava. They can sometimes fill similar roles in recipes, but their textures and results are not always identical.
Can you use arrowroot in baking?
Yes, arrowroot can be used in baking, especially in gluten-free flour blends. It does not provide the structure of wheat flour on its own, so combine it with other flours for a less crumbly result.
What does arrowroot taste like?
Arrowroot has a mild, nearly neutral taste and usually does not mask other ingredients. Once cooked, it can give a mixture a glossy, fairly clear finish, which works well in fruit sauces.
Can arrowroot thicken acidic sauces?
Yes, arrowroot can thicken acidic sauces such as citrus or fruit-based mixtures. Mix it with cold liquid first and stir it in near the end, since extended cooking can reduce its thickening power.
Why does an arrowroot sauce turn watery?
An arrowroot sauce can turn watery if it is boiled for too long after thickening. Add the slurry near the end of cooking, stir until the sauce thickens, and then take it off the heat.
How should you store arrowroot powder?
Store arrowroot powder in a tightly sealed container in a cool, dry place away from sunlight. Keep moisture out by using a dry spoon; dampness can make the powder clump.
Can you eat arrowroot raw?
It is best to cook arrowroot starch rather than eat it raw. Cooking gives it the smooth, thickened texture it is used for in recipes, so follow the recipe’s heating instructions.
Arrowroot Vitamins & Minerals
Vitamins
B6
0.32mg · 19% DV
B1
0.17mg · 14% DV
B3
2.03mg · 13% DV
B5
0.17mg · 3% DV
Minerals
Manganese
0.56mg · 24% DV
Phosphorus
118mg · 17% DV
Potassium ⭐
545mg · 16% DV
Copper
0.14mg · 16% DV
Sodium
2.4mg · 0% DV
Arrowroot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Arrowroot
To burn the 78 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Arrowroot?
Arrowroot comes from the starchy root of a tropical plant. It is most often sold as a fine powder made from the root, rather than cooked and served whole; stirred into liquid, it thickens foods without adding much flavour.
In parts of the Caribbean and South Asia, arrowroot is used in puddings, biscuits and sauces. Elsewhere, including in gluten-free home cooking, it is a handy thickener for soups, fruit fillings and gravies. Its cooked texture is smooth and light. Arrowroot is mostly carbohydrate, with very little protein or fat; 100 g provides 13.4 g of carbohydrate. For a lump-free sauce, mix the powder with cold water first, then stir it into the hot liquid.
How Nutritious Is Arrowroot?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Arrowroot Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Arrowroot Contain Allergens?
No known major allergens
Which Diets Is Arrowroot Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Arrowroot Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.