Arrowhead, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 1.1 MG | 1% | |
| Thiamin | 0.2 MG | 14% | |
| Riboflavin | 0.1 MG | 6% | |
| Niacin | 1.7 MG | 10% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.3 MG | 15% | |
| Folate, total | 14 UG | 4% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 10 MG | 1% | |
| Iron, Fe | 2.6 MG | 14% | |
| Magnesium, Mg | 51 MG | 12% | |
| Phosphorus, P | 174 MG | 14% | |
| Potassium, K | 922 MG | 20% | |
| Sodium, Na | 22 MG | 1% | |
| Zinc, Zn | 0.3 MG | 3% | |
| Copper, Cu | 0.2 MG | 19% | |
| Manganese, Mn | 0.4 MG | 16% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 99 kcal per 100g.
- Very low in fat (0.3g per 100g).
- Good source of Potassium, K (20% DV).
About Arrowhead, raw
This starchy root vegetable is a staple in many parts of Asia, often used in both savory and sweet dishes. It has a mild, slightly nutty flavor and a texture that becomes tender when cooked, making it a versatile ingredient in soups, stir-fries, and even desserts. While it's not a significant source of dietary fiber, it provides a moderate amount of carbohydrates for energy and a small amount of protein. Its low fat content makes it a light addition to meals, though it's best paired with other nutrient-dense foods to create a balanced dish.
In traditional cooking, it's often sliced and added to broths or stews, where it absorbs the flavors of the dish while contributing its own subtle taste. It can also be boiled, mashed, or fried, offering a variety of textures depending on the preparation method. For those looking to diversify their carbohydrate sources, it’s a good alternative to potatoes or rice, though it’s worth noting that it lacks the fiber content of many other root vegetables. When incorporating it into meals, consider combining it with vegetables, lean proteins, or healthy fats to enhance its nutritional profile and create a satisfying, well-rounded plate.
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