Vegetable

Arrowroot

Health
ScoreA

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.

Track Arrowroot in Formulate — free

Log it, see it roll into your daily nutrient coverage, and build a scored stack.

Open app →

Why Arrowroot scores 85

Nutrient density34

Protein quality11

Fiber content6

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (85 g)

Folate 72%Vitamin B6 15%Copper 11%Iron 10%Thiamin 10%

Nutrition

per_100g

Calories

4.2g

Protein

13.4g

Carbs

0.2g

Fat

1.3g

Fiber

Health benefits

Supports cardiovascular health through potassium-rich composition

strong evidence

Potassium regulates blood pressure by counteracting sodium-induced vasoconstriction and supporting endothelial function, reducing hypertension and stroke risk

Promotes homocysteine metabolism and vascular health

strong evidence

Folate (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 erythropoiesis

moderate evidence

Arrowroot'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 integrity

moderate evidence

Easily digestible starch with minimal antinutrient content reduces intestinal inflammatory load; appropriate for recovery phases or compromised GI function

Stabilizes glucose metabolism with moderate glycemic impact

moderate evidence

While carbohydrate-dense, arrowroot's starch structure and low glycemic load support steady energy availability without sharp insulin spikes

Pairs well 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

Practical tips

·Best timing: midday
·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