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Arrowroot is a fine white starch made from the underground stems (rhizomes) of Maranta arundinacea, a tropical plant. Sold as arrowroot powder, arrowroot starch or arrowroot flour (the three names usually mean the same product), it is used to thicken sauces, pie fillings and puddings and as a grain-free ingredient in baking. Nutritionally, arrowroot powder is almost pure carbohydrate, much like cornstarch, so its appeal is mostly culinary rather than nutritional. This guide covers USDA values, arrowroot vs cornstarch in the kitchen, gluten-free labeling, and a quality issue most shoppers never hear about.
Peptide Labs does not sell arrowroot or arrowroot products. This article is general nutrition information, not medical advice.
Key Takeaways
- Arrowroot powder is a starch from the rhizome of Maranta arundinacea; per 100 g USDA lists 357 calories and 88 g of carbohydrate.
- It is a thickener, not a nutrient source: a tablespoon adds about 29 calories and very little protein, vitamins or minerals.
- Arrowroot vs cornstarch: nutrition is nearly the same; the differences are in how each behaves in a sauce.
- Arrowroot is not a gluten-containing grain, but cross-contact can happen, so people with celiac disease should look for a gluten-free label.
- In a small 2021 check reported as a conference abstract, two of three US arrowroot starch samples did not match Maranta arundinacea under the microscope; it was not a market survey.
What is arrowroot?
The arrowroot plant grows in tropical regions, and its starchy rhizomes are washed, pulped and rinsed to separate the starch, which is then dried into powder. A 2023 laboratory study of arrowroot starch from Sri Lanka, published in Heliyon, found very low protein, fat and fiber, which the authors read as a sign of purity, along with high viscosity and swelling power that suit it to thickening. They measured gelatinization, the point where starch granules swell and thicken a liquid, starting at about 75 degrees Celsius, below the boiling point of water.
The fresh rhizome is a different food from the powder. USDA lists raw arrowroot root separately, and it is a vegetable with real nutrients, while the extracted starch keeps very little beyond carbohydrate. In practice the root is rarely sold in US stores, and a 2026 Brazilian study found sensory panels did not much like the cooked rhizome because of its fibrous texture.
Arrowroot powder nutrition (USDA)
The table compares arrowroot flour with cornstarch, dry tapioca and the raw arrowroot root per 100 g, using USDA FoodData Central (SR Legacy) entries and FDA Daily Values.
| Per 100 g (USDA FDC ID) | Calories | Carbohydrate | Fiber | Protein | Potassium | Folate |
|---|---|---|---|---|---|---|
| Arrowroot flour (170684) | 357 | 88.2 g (32%) | 3.4 g (12%) | 0.3 g (1%) | 11 mg (0%) | 7 mcg DFE (2%) |
| Cornstarch (169698) | 381 | 91.3 g (33%) | 0.9 g (3%) | 0.3 g (1%) | 3 mg (0%) | 0 (0%) |
| Tapioca, pearl, dry (169717) | 358 | 88.7 g (32%) | 0.9 g (3%) | 0.2 g (0%) | 11 mg (0%) | 4 mcg DFE (1%) |
| Arrowroot root, raw (168490) | 65 | 13.4 g (5%) | 1.3 g (5%) | 4.2 g (8%) | 454 mg (10%) | 338 mcg DFE (85%) |
People rarely eat 100 g of starch at once. USDA gives a cup of arrowroot flour as 128 g, so one tablespoon is about 8 g: roughly 29 calories, 7.1 g of carbohydrate and 0.3 g of fiber. A tablespoon of cornstarch works out to about 30 calories, 7.3 g of carbohydrate and 0.1 g of fiber. USDA lists a little calcium in arrowroot flour (3% DV per 100 g) and some manganese (20% DV per 100 g), but at thickening amounts these are minor. The raw root is another story: USDA lists 338 micrograms DFE of folate per 100 g and a useful amount of potassium, which is why the vegetable and the powder should not be confused.
Like other refined starches, arrowroot powder is a quickly digested carbohydrate with little fiber to slow it down. Our refined carbs guide explains what that means, and our sweet potato guide covers a whole starchy vegetable for comparison.
Arrowroot vs cornstarch in the kitchen
Arrowroot vs cornstarch is mostly a cooking question, since their nutrition is nearly the same. This is general kitchen guidance from common practice, not a health claim:
| Feature | Arrowroot | Cornstarch |
|---|---|---|
| Source | Rhizome of Maranta arundinacea | Corn kernels |
| Look of the finished sauce | Clear and glossy | Slightly cloudy |
| Heat needed | Thickens below a full boil | Usually needs to come to a boil |
| Long cooking or reheating | Can thin out | Holds up better |
| With dairy | Can turn slimy | Works well in custards and gravies |
| With acidic fruit | Holds up well | Can weaken |
| Freezing | Stays smooth | Can turn spongy |
| Typical uses | Fruit sauces, glazes, stir-fry sauces | Gravies, puddings, pie fillings |
- Make a slurry: mix either starch with a little cold liquid before stirring it into a hot one, or it will clump.
- Add arrowroot late: stir it in near the end of cooking and take the pan off the heat once the sauce thickens.
- Swapping: many cooks start with a similar amount when swapping one for the other and adjust from there; follow your recipe where it gives guidance.
- Baking: arrowroot appears in grain-free and gluten-free baking blends, usually alongside other flours, because starch alone has no structure-building protein. Our xanthan gum guide covers another common gluten-free binder.
Is arrowroot gluten-free?
Arrowroot comes from a rhizome, not from wheat, rye or barley, the gluten-containing grains named in the FDA’s gluten-free labeling rule, so the starch itself has no gluten. Under that rule, a “gluten-free” label means the food contains less than 20 parts per million of gluten. Because starches can be packed in facilities that also handle wheat, people with celiac disease should choose packages with a gluten-free label and talk with their clinician or dietitian about their diet. Watch blends and finished foods, too: arrowroot cookies and biscuits are separate products, and USDA lists them as cookies, so read the ingredient list for wheat flour.
Arrowroot and corn are not among the nine major food allergens that US labels must declare. Some people choose arrowroot because they avoid corn; if you suspect a food reaction, see an allergist, and our elimination diet guide explains why testing should be supervised.
Quality: is your arrowroot really arrowroot?
A 2021 conference abstract from a US research team, published in Current Developments in Nutrition, described buying arrowroot starch from three US distributors for use as a placebo in a clinical trial. All three came with certificates naming Maranta arundinacea, but when an independent lab examined the starch granules under a microscope, only one sample matched arrowroot; the other two could not be identified. It was a small check of three samples, not a market survey, but the authors called for independent identity testing.
For home cooking the practical risk is a sauce that behaves more like another starch. If authenticity matters to you, choose a brand that names the plant species and shares third-party testing. Food additives made from starch are a broader topic; our maltodextrin and carrageenan guides cover two common ones.
Frequently Asked Questions
Is arrowroot powder the same as arrowroot flour?
Usually yes. In US stores arrowroot powder, arrowroot starch and arrowroot flour generally refer to the same extracted starch. Check the ingredient list for the plant name.
Is arrowroot healthier than cornstarch?
Not in any meaningful way. USDA values per tablespoon are nearly identical: about 29 calories for arrowroot and 30 for cornstarch, almost all carbohydrate. Choose by how each behaves in your recipe.
Can I use arrowroot instead of cornstarch?
In most sauces and fillings, yes. Arrowroot gives a clearer, glossier result and works at lower heat but can thin out with long cooking and turn slimy with dairy.
Is arrowroot gluten-free?
The starch itself has no gluten because it does not come from wheat, rye or barley. For celiac disease, choose packages labeled gluten-free to reduce the risk of cross-contact.
Is arrowroot keto or low carb?
No. USDA lists about 88 g of carbohydrate per 100 g of arrowroot flour, similar to cornstarch. Only small thickening amounts add little.
What does arrowroot taste like?
Arrowroot powder is nearly flavorless, which is why it works in delicate fruit sauces and glazes.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Kidney Beans: Nutrition, Red Kidney Beans and Cooking Safety, Tapioca: Pearls, Starch, Nutrition and Is It Healthy?, Cassava: Root Nutrition, Safety and How It Is Prepared.