Arrowhead · Sagittaria latifolia

Arrowhead, cooked, boiled, drained, without salt

Nutrition facts per 100 g · edible portion

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3 forms & preparations

Arrowhead, cooked, boiled, drained, with salt Arrowhead, cooked, boiled, drained, without salt Arrowhead, raw

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Arrowhead, cooked, boiled, drained, without salt's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

78 kcal Calories

4.5 g Protein

16.1 g Carbs

0.1 g Fat

Good nutrient density 35/100

How many beneficial nutrients Arrowhead, cooked, boiled, drained, without salt delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Arrowhead, cooked, boiled, drained, without salt come from — the split across carbs, fat & protein.

78 kcal / serving

77% from carbs

Carbs 77%

16.1 g per serving
Fat 1%

0.1 g per serving
Protein 22%

4.5 g per serving

What Arrowhead, cooked, boiled, drained, without salt is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value.

Potassium19% Phosphorus16% Copper15% Thiamin (B1)12% Vitamin B612% Magnesium12% Manganese12%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	16.1 g	6%

Fats & Fatty Acids	Amount	% DV
Total Fat	0.1 g	0%
Trans Fat	0.0 g	—

Protein & Amino Acids	Amount	% DV
Protein	4.5 g	9%

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.3 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	~	—
Vitamin K	~	—
Thiamin (B1)	0.1 mg	12%
Riboflavin (B2)	0.1 mg	5%
Niacin (B3)	1.2 mg	7%
Vitamin B6	0.2 mg	12%
Folate (B9)	9.0 mcg	2%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	9%

Minerals	Amount	% DV
Calcium	7.0 mg	1%
Iron	1.2 mg	7%
Magnesium	49.0 mg	12%
Phosphorus	197.0 mg	16%
Potassium	881.0 mg	19%
Sodium	18.0 mg	1%
Zinc	0.2 mg	2%
Copper	0.1 mg	15%
Manganese	0.3 mg	12%
Selenium	0.6 mcg	1%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	~	—
Caffeine	~	—
Theobromine	~	—
Ash	2.2 g	—

About Arrowhead, cooked, boiled, drained, without salt

Arrowhead (Sagittaria latifolia), also called wapato, duck potato, or katniss, is an aquatic plant of North American wetlands named for its distinctive arrow-shaped leaves. The edible part is the starchy underwater tuber, a small, potato-like corm that was a key food for many Indigenous peoples, who gathered the tubers from the mud of ponds and marshes. Mildly sweet and nutty, the tubers must be cooked, never eaten raw, since cooking removes their bitterness.

Once boiled, roasted, or baked, they taste much like a potato or chestnut and can be used the same ways, mashed, fried, or added to soups and stews. Arrowhead tubers supply complex carbohydrates for energy along with fiber and potassium. They were traditionally dried for winter storage. Cook the tubers thoroughly before eating, and keep fresh ones cool and slightly moist until you are ready to use them.

Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Arrowhead, cooked, boiled, drained, without salt?

There are 78 calories in 100 g of Arrowhead, cooked, boiled, drained, without salt, or about 9 calories in 1 medium (12 g).

How much protein is in Arrowhead, cooked, boiled, drained, without salt?

Arrowhead, cooked, boiled, drained, without salt contains 4.5 g of protein per 100 g.

How many carbs are in Arrowhead, cooked, boiled, drained, without salt?

Arrowhead, cooked, boiled, drained, without salt has 16.1 g of carbohydrates per 100 g.

How much fat is in Arrowhead, cooked, boiled, drained, without salt?

Arrowhead, cooked, boiled, drained, without salt provides 0.1 g of total fat per 100 g.

What is Arrowhead, cooked, boiled, drained, without salt a good source of?

Arrowhead, cooked, boiled, drained, without salt is a good source of Potassium, Phosphorus, Copper, Thiamin (B1), Vitamin B6 and Magnesium (per 100 g). Daily Values are based on a 2,000-calorie diet.