Arrowhead · Sagittaria latifolia
Arrowhead, raw
Nutrition facts per 100 g · edible portion
VegetablesDietary labels are inferred automatically from Arrowhead, raw'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.
Good nutrient density 34/100
How many beneficial nutrients Arrowhead, raw 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, raw come from — the split across carbs, fat & protein.
77% from carbs
-
Carbs 77%20.2 g per serving
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Fat 2%0.3 g per serving
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Protein 20%5.3 g per serving
What Arrowhead, raw is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
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 | 20.2 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 5.3 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 1.1 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.2 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.7 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | 14.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 0.6 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 10.0 mg | |
| Iron | 2.6 mg | |
| Magnesium | 51.0 mg | |
| Phosphorus | 174.0 mg | |
| Potassium | 922.0 mg | |
| Sodium | 22.0 mg | |
| Zinc | 0.3 mg | |
| Copper | 0.2 mg | |
| Manganese | 0.4 mg | |
| Selenium | 0.7 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.7 g | — |
About Arrowhead, raw
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, raw?
There are 99 calories in 100 g of Arrowhead, raw, or about 12 calories in 1 medium (12 g).
How much protein is in Arrowhead, raw?
Arrowhead, raw contains 5.3 g of protein per 100 g.
How many carbs are in Arrowhead, raw?
Arrowhead, raw has 20.2 g of carbohydrates per 100 g.
How much fat is in Arrowhead, raw?
Arrowhead, raw provides 0.3 g of total fat per 100 g.
What is Arrowhead, raw a good source of?
Arrowhead, raw is an excellent source of Potassium (20% DV) and a good source of Copper, Manganese, Vitamin B6, Thiamin (B1), Iron and Phosphorus (per 100 g). Daily Values are based on a 2,000-calorie diet.
