Arrowhead (Raw)
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Arrowhead, raw
Vegetables and Vegetable Products
Macronutrients distribute relatively evenly across protein (5.3g), fat (0.3g), and carbohydrates (20.2g) per 100g. At 99 calories per 100g, Arrowhead (Raw) offers moderate energy density suitable for balanced meals. Sodium is modest at 22mg per 100g, well within limits for heart-healthy eating patterns. Nutritionally broad, Arrowhead (Raw) delivers meaningful amounts of 11 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein20%5.3 g
- Fat2%0.29 g
- Carbs77%20.2 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 72.5 | G |
| Energy | 99.0 | KCAL |
| Protein | 5.3 | G |
| Total lipid (fat) | 0.29 | G |
| Carbohydrate, by difference | 20.2 | G |
| Cholesterol | 0 | MG |
| Vitamin C, total ascorbic acid | 1.1 | MG |
| Thiamin | 0.17 | MG |
| Riboflavin | 0.07 | MG |
| Niacin | 1.6 | MG |
| Vitamin B-6 | 0.26 | MG |
| Folate, total | 14.0 | UG |
| Vitamin B-12 | 0 | UG |
| Vitamin A, RAE | 0 | UG |
| Vitamin D (D2 + D3) | 0 | UG |
| Calcium, Ca | 10.0 | MG |
| Iron, Fe | 2.6 | MG |
| Magnesium, Mg | 51.0 | MG |
| Phosphorus, P | 174 | MG |
| Potassium, K | 922 | MG |
| Sodium, Na | 22.0 | MG |
| Zinc, Zn | 0.28 | MG |
| Copper, Cu | 0.17 | MG |
| Manganese, Mn | 0.36 | MG |
| Selenium, Se | 0.70 | UG |
| Energy | 414 | kJ |
| Ash | 1.7 | G |
| Pantothenic acid | 0.60 | MG |
| Folic acid | 0 | UG |
| Folate, food | 14.0 | UG |
| Folate, DFE | 14.0 | UG |
| Retinol | 0 | UG |
| Vitamin A, IU | 0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Fatty acids, total trans | 0 | G |
Common Serving Sizes
| Serving | Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| medium (12g) | 12 | 0.6g | 0g | 2.4g |
| large (25g) | 25 | 1.3g | 0.1g | 5.1g |
Scaled from Arrowhead (Raw)'s per-100g values using USDA portion data.
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Nutrient Highlights
- Arrowhead (Raw) is a excellent source of Potassium (20% DV) — see top foods ranked by Potassium
- Arrowhead (Raw) is a good source of Iron (14% DV) — see top foods ranked by Iron
- Arrowhead (Raw) is a good source of Magnesium (12% DV) — see top foods ranked by Magnesium
- Arrowhead (Raw) is a good source of Protein (11% DV) — see top foods ranked by Protein
Dietary Considerations
With 922mg of potassium per 100g, individuals on a renal diet should moderate their intake of Arrowhead (Raw). See the Kidney Disease & Low-Potassium Diet guide for more.
Arrowhead (Raw) is naturally low in sodium at 22mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
Rankings Among 8,262 USDA Foods
- Potassium: top 3% (#248 of 8,262)
- Magnesium: top 14% (#1,157 of 8,262)
- Iron: top 22% (#1,818 of 8,262)
Explore by Nutrient
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Nutrition Facts
Serving Size 100g
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Data Source
Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 169203.
View on USDA FoodData Central →