Vegetables / Root Vegetables
East Indian arrowroot
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 85% |
| Calories | 144kcal / 2530kcal (5%) |
Macronutrients
Protein | 3.1 g/ 71g (4%) | ||||||
Total Fat | 0.1 g/ 42g (0.24%) low | ||||||
| |||||||
Total Carbs | 32.6 g/ 348g (9%) | ||||||
| |||||||
Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 13 mg/ 70mg (18%) source |
Minerals
Calcium | 19 mg/ 750mg (2%) |
Phosphorus | 68 mg/ 700mg (9%) |
Iron | 1.1 mg/ 12mg (9%) |
Sodium | 50 mg/ 1500mg (3%) low |
What is this food?
East Indian arrowroot (often used as a starch/thickener in puddings, drinks, and desserts). In many Filipino kitchens, it’s used like a flour or starch to thicken soups, sauces, or sweet treats.
Why it matters to health
For energy, arrowroot provides carbohydrates, and it has some dietary fiber (about 2.5 g per 100 g) which can help support regular digestion. It’s also low in fat and has no sugar listed in the data, making it a lighter option compared with many richer dessert thickeners. On the other hand, since it’s still a carbohydrate-based food, portions matter—especially if you’re also having rice, noodles, or bread in the same meal. Sodium is relatively low (about 50 mg per 100 g), which is helpful when you’re watching salt intake.
Healthier tips
- Use arrowroot as a thickener (small to moderate amounts) rather than the main bulk of the meal.
- Pair it with protein and fiber for better balance—e.g., add milk/soy milk with nuts, or serve with fruit and a side of yogurt/eggs (depending on your meal).
- If you’re making a dessert, sweeten lightly and add fresh fruit instead of extra sugar syrup.
- Keep your daily pattern in mind: aim for 3 full meals plus 1–2 snacks; use arrowroot-based treats as a snack or occasional dessert, not every day.
- Watch what you mix it with: coconut milk, condensed milk, and sugar can raise calories quickly.
Common Filipino dishes
Ginataang halo-halo, Sago’t gulaman, Fruit salad with thickener, Arrowroot pudding/dessert, Thickened soups/sauces
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon