Calories in Arrowhead, raw
Generic food Raw Vegetables
Arrowhead, raw contains 99 kcal per 100 g. A typical serving of 1 medium (12 g) provides about 12 kcal.
Roughly 77% of its calories come from carbohydrates, with 20% from protein and 2% from fat (estimated with general energy factors).
That is more energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 20% of the Daily Value for potassium, 19% of the Daily Value for copper and 16% of the Daily Value for manganese.
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 99 kcal | |
| Total fat ? | 0.29 g | 0.4% |
| Saturated fat | not reported | |
| Trans fat Z | 0 g | |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 22 mg | 1% |
| Total carbohydrates C | 20.2 g | 7% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein ? | 5.3 g | 11% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 1.1 mg | 1% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.17 mg | 14% |
| Riboflavin (B2) ? | 0.073 mg | 6% |
| Niacin (B3) ? | 1.7 mg | 10% |
| Pantothenic acid (B5) ? | 0.6 mg | 12% |
| Vitamin B6 ? | 0.26 mg | 15% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 10 mg | 0.8% |
| Iron ? | 2.6 mg | 14% |
| Magnesium ? | 51 mg | 12% |
| Phosphorus ? | 174 mg | 14% |
| Potassium ? | 922 mg | 20% |
| Zinc ? | 0.28 mg | 3% |
| Copper ? | 0.17 mg | 19% |
| Manganese ? | 0.36 mg | 16% |
| Selenium C | 0.7 µg | 1% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 20%
- Carbohydrates 77%
- Fat 2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein5.3 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fat0.29 gbelow the median for vegetables and vegetable products (median 0.3 g)
- Sodium22 mgbelow the median for vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
- Water72.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (6)
| Water ? | 72.5 g |
|---|---|
| Ash ? | 1.7 g |
| Energy ? | 414 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 14 µg |
Other forms of Arrowhead
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Arrowhead, cooked, boiled, drained, with salt Cooked | 78 | 4.5 g | 16.1 g | 0.1 g |
| Arrowhead, cooked, boiled, drained, without salt Cooked | 78 | 4.5 g | 16.1 g | 0.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Winged bean leaves, raw Raw | 74 | 5.9 g | 14.1 g | 1.1 g |
| Lentils, sprouted, raw Raw | 106 | 9 g | 22.1 g | 0.55 g |
| Beans, navy, mature seeds, sprouted, raw Raw | 67 | 6.2 g | 13.1 g | 0.7 g |
| Potatoes, russet, flesh and skin, raw Raw | 79 | 2.1 g | 18.1 g | 0.08 g |
| Lemon grass (citronella), raw Raw | 99 | 1.8 g | 25.3 g | 0.49 g |
| Arrowroot, raw Raw | 65 | 4.2 g | 13.4 g | 0.2 g |
| Beans, pinto, mature seeds, sprouted, raw Raw | 62 | 5.3 g | 11.6 g | 0.9 g |
| Potatoes, hash brown, refrigerated, unprepared Raw | 84 | 1.8 g | 19.2 g | 0.08 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw arrowhead?
100 g of raw arrowhead has 99 kcal. 1 medium (12 g): about 12 kcal. 1 large (25 g): about 25 kcal.
How much protein is in raw arrowhead?
Raw arrowhead contains 5.3 g of protein per 100 g (11% of the 50 g Daily Value), or 0.64 g in 1 medium (12 g). About 20% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw arrowhead?
Raw arrowhead has 20.2 g of total carbohydrates per 100 g.
How much fat is in raw arrowhead?
Raw arrowhead contains 0.29 g of fat per 100 g.
What vitamins and minerals does raw arrowhead contain?
Per 100 g, the most notable amounts relative to the Daily Value are potassium (20% DV), copper (19% DV), manganese (16% DV), Vitamin B6 (15% DV) and iron (14% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw arrowhead?
100 g contains 22 mg of sodium, 1% of the 2,300 mg Daily Value.
Does arrowhead have the same nutrition raw and cooked?
No. Per 100 g, arrowhead, raw has 99 kcal, while arrowhead, cooked, boiled, drained, with salt has 78 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169203. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 85/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.