Prepared and Processed / Root Vegetables
East Indian arrowroot, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 88kcal / 2530kcal (3%) |
Macronutrients
Protein | 3.1 g/ 71g (4%) | ||||||
Total Fat | 0.2 g/ 42g (0.48%) low | ||||||
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Total Carbs | 18.5 g/ 348g (5%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.06 mg/ 1mg (5%) |
Vit B2 | 0.04 mg/ 1mg (3%) |
Vit B3 | 0.7 mg NE/ 16mg NE (4%) |
Vit C | 3 mg/ 70mg (4%) |
Minerals
Calcium | 14 mg/ 750mg (1%) |
Phosphorus | 57 mg/ 700mg (8%) |
Iron | 1.3 mg/ 12mg (10%) |
Sodium | 31 mg/ 1500mg (2%) very low |
What is this food?
Boiled East Indian arrowroot (starchy root) — a carb-based food that’s usually eaten as a soft, starchy side or dessert-like ingredient.
Why it matters to health
For energy, it provides 18.5 g carbohydrates per 100 g, which can help fuel your daily meals and activities. It also has 1.5 g dietary fiber to support smoother digestion. It’s low in fat (0.2 g) and has no sugar listed, which makes it a lighter option compared with many sweet snacks. Sodium is low (31 mg). Main thing to watch: because it’s starchy, portion size matters for blood sugar control—especially if you’re also having rice, noodles, or bread in the same meal.
Healthier tips
- Use it as your main carb for the meal, not in addition to another big carb (rice/noodles/bread) to keep your plate balanced.
- Pair with lean ulam (fish, chicken, tofu) and lots of non-starchy vegetables (e.g., pechay, kangkong, carrots) for better fullness.
- If you’re having it as a snack, keep the portion small and add protein or healthy fat (e.g., egg, yogurt, nuts) to help you stay satisfied.
- Choose simple preparation (boiled) and avoid adding too much sugar or syrup.
- For a typical day: aim for 3 full meals plus 1–2 snacks; arrowroot can fit best in a meal or a planned snack portion.
Common Filipino dishes
Ginataang bilo-bilo, Sago’t gulaman, Turon, Arroz caldo, Champorado
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.
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