Food · Vegetables and Vegetable Products
Arrowhead nutrition facts
A typical portion of arrowhead (1 large; 25 g, raw) has 25 calories and 1g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 78 calories (cooked, boiled, drained, with salt) to 99 (raw).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Arrowhead, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 5.3g
- more than 40% of 8,218 USDA reference foods
- Calories per 100 g
- 99
- more than 28% of reference foods
- Sodium per 100 g
- 22mg
- more than 23% of reference foods
1 large weighs 25 g in USDA's record for Arrowhead, raw (FDC 169203).
Where the calories come from: 77% carbohydrate, 2% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Every form of arrowhead USDA describes
Raw has the most calories per 100 g (99); the fewest: Cooked, boiled, drained, with salt (78)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Arrowhead, raw | 99 | 5.3 g | 0.3 g | 22 mg |
| Arrowhead, cooked, boiled, drained, with salt | 78 | 4.5 g | 0.1 g | 254 mg |
| Arrowhead, cooked, boiled, drained, without salt | 78 | 4.5 g | 0.1 g | 18 mg |
Every nutrient in this record (32)
The portion is 1 large (25 g); % DV is for that portion.
Energy, macronutrients and sugars (8)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 1.33 g | 5.33 g | 3% |
| Total lipid (fat) | 0.072 g | 0.29 g | 0% |
| Carbohydrate, by difference | 5.06 g | 20.2 g | 2% |
| Ash | 0.42 g | 1.67 g | |
| Energy | 24.8 kcal | 99.0 kcal | |
| Water | 18.1 g | 72.5 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 2.50 mg | 10.0 mg | 0% |
| Iron, Fe | 0.64 mg | 2.57 mg | 4% |
| Magnesium, Mg | 12.8 mg | 51.0 mg | 3% |
| Phosphorus, P | 43.5 mg | 174 mg | 3% |
| Potassium, K | 231 mg | 922 mg | 5% |
| Sodium, Na | 5.50 mg | 22.0 mg | 0% |
| Zinc, Zn | 0.070 mg | 0.28 mg | 1% |
| Copper, Cu | 0.043 mg | 0.17 mg | 5% |
| Manganese, Mn | 0.090 mg | 0.36 mg | 4% |
| Selenium, Se | 0.17 µg | 0.70 µg | 0% |
Vitamins (14)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0.28 mg | 1.10 mg | 0% |
| Thiamin | 0.043 mg | 0.17 mg | 4% |
| Riboflavin | 0.018 mg | 0.073 mg | 1% |
| Niacin | 0.41 mg | 1.65 mg | 3% |
| Pantothenic acid | 0.15 mg | 0.60 mg | |
| Vitamin B-6 | 0.065 mg | 0.26 mg | 4% |
| Folate, total | 3.50 µg | 14.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 3.50 µg | 14.0 µg | |
| Folate, DFE | 3.50 µg | 14.0 µg | 1% |
Source: USDA FoodData Central, FDC 169203: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in arrowhead?
25 in 1 large (25 g) of raw; 78 to 99 per 100 g across USDA's descriptions.
How much protein is in arrowhead?
1g in 1 large; 5.3 g per 100 g.
How much sodium is in arrowhead?
5mg in 1 large; 22 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov