Vegetable
raw arrowhead.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
ALSO KNOWN AS
raw sagittariaraw ci guraw swamp potatoraw duck potatoraw katnissraw sagittaria sagittifolia
SERVING
CALORIES
99
PROTEIN
5.3g
CARBS
20.2g
FAT
0.30g
FIBER
1.1g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories99kcal—
Protein5.3g11%
Carbohydrates20.2g7%
Fiber1.1g4%
Sugar0.50g1%
Total fat0.30g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water72.5g—
MINERALS
Sodium22mg1%
Potassium922mg20%
Calcium10mg1%
Iron2.6mg14%
Magnesium51mg12%
Phosphorus174mg14%
Zinc0.30mg3%
Copper0.17mg19%
Manganese0.40mg17%
Selenium0.70µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C1.1mg1%
Vitamin D0µg0%
Vitamin E0.40mg3%
Vitamin K0.20µg0%
Thiamin (B1)0.17mg14%
Riboflavin (B2)0.07mg5%
Niacin (B3)1.6mg10%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.25mg15%
Folate (B9)14µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 oz28.4g
1 lb453.6g
1 piece50g
HEALTH BENEFITS
Why eat it.
- ✓Exceptionally high in potassium which supports heart health and blood pressure
- ✓Contains more protein than most common tubers like potatoes
- ✓Good source of B-vitamins for energy metabolism
- ✓Provides essential minerals like phosphorus and magnesium for bone health
- ✓Naturally low in fat and cholesterol-free
COOKING TIPS
In the kitchen.
- 1Always peel the skin before cooking as it can be tough and slightly bitter
- 2Slice very thinly and deep-fry to make traditional Chinese New Year chips
- 3Can be braised with meats or added to stews where they absorb flavors well
STORAGE
Keep it fresh.
- Store in a cool, dark, and dry place like a pantry for up to a week
- Can be kept in the refrigerator crisper drawer for up to 2 weeks if kept dry
- Do not wash or peel until immediately before cooking to prevent spoilage
FAQ
Frequently asked questions.
What does arrowhead taste like?
Arrowhead has a starchy texture similar to a potato but with a slightly bitter, nutty undertone and a crunch reminiscent of water chestnut.
How do I select the best arrowhead?
Look for tubers that are firm, heavy for their size, and have smooth, unblemished skin. Avoid any that feel soft, shriveled, or have sprouts.
Can you eat arrowhead raw?
While technically edible, it is rarely eaten raw due to its high starch content and slightly bitter skin; it is much more palatable when boiled, fried, or braised.
What is a good substitute for arrowhead?
Water chestnuts are the best substitute for texture, while potatoes or taro can substitute for the starchiness in stews.
How do I prepare arrowhead for cooking?
Wash the tubers thoroughly, trim off the stem and the base, and use a vegetable peeler to remove the outer skin before slicing or dicing.
Is arrowhead gluten-free?
Yes, arrowhead is a tuberous vegetable and is naturally 100% gluten-free.
Why is arrowhead popular during Chinese New Year?
It is known as 'Ci Gu' and symbolizes a wish for many sons or a continuous lineage; it is most commonly served as fried chips during the festival.
Can arrowhead be frozen?
It is best used fresh. If you must freeze it, blanch the peeled slices first, though the texture will become much softer upon thawing.
Is arrowhead high in calories?
At approximately 99 calories per 100g, it is slightly higher in calories than a white potato but lower than grains like rice or wheat.
