Vegetables • Deep Nutrition Analytics
Arrowhead, raw
Delivering 99 kcal per 100 grams, Arrowhead, raw functions as a vegetables with carbohydrates (20.2g) driving its core energy contribution. It serves as a rich source of Potassium, offering 20% of your recommended daily allowance (922 mg). A higher calorie density (1 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 5.3 g
- Carbohydrates
- 20.2 g
- Fat
- 0.3 g
Produce Profile: Hydration & Micronutrients
Arrowhead, raw provides natural botanical nutrition with 99 calories per 100g. Providing dietary fiber, it serves as a whole-food source of vital micronutrients.
Nutritional Highlights & Outliers
Potassium Rich
Supplies 922 mg of dietary potassium (20% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Nutrient Density Payload
Contains 4 essential micronutrients meeting or exceeding 15% of your daily reference value per 100g.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Energy | 414 kJ |
| Total lipid (fat) | 0.3 g |
| Carbohydrate, by difference | 20.2 g |
| Energy | 99 kcal |
| Protein | 5.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Potassium | 922 mg |
| Copper | 0.2 mg |
| Manganese | 0.4 mg |
| Vitamin B6 | 0.3 mg |
| Iron | 2.6 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.3 mg |
| Vitamin C, total ascorbic acid | 1.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 10 mg |
| Potassium, K | 922 mg |
| Zinc, Zn | 0.3 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 51 mg |
| Phosphorus, P | 174 mg |
| Sodium, Na | 22 mg |
| Copper, Cu | 0.2 mg |
| Manganese, Mn | 0.4 mg |
| Selenium, Se | 0.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 14 µg |
| Water | 72.5 g |
| Niacin | 1.6 mg |
| Pantothenic acid | 0.6 mg |
| Ash | 1.7 g |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 14 µg |
| Folate, food | 14 µg |
Serving calculator
Common serving sizes
- medium12 g
- large25 g
Compare Arrowhead, raw with Category Peers
Arrowhead, raw vs Succotash, (corn and limas), raw
Compared to Succotash, (corn and limas), raw, Arrowhead, raw has 93% less Vitamin C and 0% higher calories per 100g.
Arrowhead, raw vs Peas, mature seeds, sprouted, cooked, boiled, drained, with salt
Compared to Peas, mature seeds, sprouted, cooked, boiled, drained, with salt, Arrowhead, raw has 18% more carbohydrates and 1% higher calories per 100g.
Frequently Asked Questions
How many calories are in Arrowhead, raw?
A standard 100-gram serving of Arrowhead, raw contains 99 calories (414 kJ), alongside 5.3g of protein, 20.2g of carbohydrates, and 0.3g of fat.
In common serving sizes:- 12g (medium): ~12 kcal
- 25g (large): ~25 kcal
Is Arrowhead, raw suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 20.2g of net carbs per 100g (20.2g total carbs minus -g fiber), consuming Arrowhead, raw will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Arrowhead, raw?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Arrowhead, raw are:
- Potassium: 922 mg (20% of your daily value)
- Copper: 0.171 mg (19% of your daily value)
- Manganese: 0.36 mg (16% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 169203).