Home / friendly / plants / vegetables / freshwater / Is Arrow Arum Keto-Friendly?

Is Arrow Arum Keto-Friendly?

Arrow Arum on a kitchen counter

When embarking on a ketogenic diet, the question often arises: 'Is Arrow Arum Keto-Friendly?' While Arrow Arum is a nutrient-rich plant known for its various health benefits, it stands as a challenge in the keto world due to its high net carbohydrate content.

This article delves into the carbohydrate profile of Arrow Arum, its impact on a keto diet, the complexities of staying in ketosis when including it in your meal plan, and possible, keto-friendly alternatives.

Remember, a keto diet is not just about limitation, but about discovering a range of foods that align with your dietary goals.

Let's explore this journey with Arrow Arum as a starting point.


  • Arrow Arum is not keto-friendly due to its high net carbohydrate content.
  • While Arrow Arum offers various health benefits, its high carb content can disrupt the state of ketosis, a central goal of the keto diet.
  • Discover keto-compatible alternatives to Arrow Arum in the article below.

Is Arrow Arum Keto-Friendly?

The short answer is no, Arrow Arum does not pass the "keto-friendly" test. Understanding why requires a quick crash course in what defines a ketogenic, or "keto," diet. This diet emphasizes low-carb and high-fat foods, putting the body into a metabolic state known as ketosis where it burns fat for energy more efficiently. In this state, your body turns fat into compounds known as ketones, which are the body's main source of energy.

So, where does Arrow Arum fit into all of this? Let's take a closer look at its nutritional profile. Arrow Arum, per 100g serving, contains 20.23g of net carbohydrates. The term “net carbohydrates” describes the number of carbohydrates that significantly impact your blood sugar levels. It’s calculated by subtracting the grams of fiber (which aren’t absorbed or metabolized) from the total grams of carbohydrates.

For those following a strict ketogenic diet, the daily intake of net carbs is typically limited to 20-50 grams. Consuming a 100g serving of Arrow Arum could, therefore, meet or even exceed your daily carb limit. In that context, you can see how Arrow Arum's high carbohydrate content would quickly disqualify it from being keto-friendly.

Can Arrow Arum be Incorporated into a Strict Keto Diet?

Given its high net carbohydrate content, incorporating Arrow Arum into a strict ketogenic diet presents a significant challenge. You might be thinking, "Surely I can squeeze it into my daily carb limit." However, with a whopping 20.23g of net carbs per 100g serving, a single helping could potentially consume your entire day's allocation of carbs, especially for those strictly adhering to the lower end of the 20-50 grams net carbs daily limit commonly recommended for a ketogenic diet.

Maintaining ketosis, the metabolic state where your body uses fat for fuel instead of carbs, requires careful balance and monitoring of your daily macros. This is often achieved by using food tracking apps or maintaining a diligent food diary. These tools help to keep your daily carbohydrate intake in check and enable you to make informed decisions about the foods you eat.

These tracking methods would quickly illustrate the difficulty of including Arrow Arum in a ketogenic diet. Its high net carb content can easily tip you over your daily carbohydrate limit, potentially knocking you out of the state of ketosis.

In essence, while Arrow Arum might be a nutritious addition to other dietary plans, its high carbohydrate content makes it a less than ideal choice for those following a strict ketogenic diet. Instead, keto dieters might focus on low-carb vegetables like leafy greens, broccoli, and cauliflower.

Delving into the Carbohydrate Content of Arrow Arum

To properly understand the carbohydrate content of Arrow Arum, it's important to first comprehend the term "net carbs". Net carbs are essentially the carbohydrates in a food that your body can digest and use for energy. This is calculated by subtracting the total fiber content from the total carbohydrates.

Why is this important for those on a keto diet? Because it's these net carbs that have the biggest impact on your blood sugar levels and thus can affect ketosis. The ketogenic diet requires that you limit these net carbs to keep your body in a metabolic state where it's burning fat, as opposed to burning the carbs you eat.

Now, let's focus on the Arrow Arum. A 100g serving of this leafy plant contains 20.23g of net carbohydrates. This might not seem like much, but when you consider that a strict ketogenic diet typically limits daily net carb intake to between 20 and 50 grams, you can see how quickly a serving of Arrow Arum could use up that allotment.

To put it into perspective, let's say you decide to include a small 50g serving of Arrow Arum in your dinner. This equates to over 10g of net carbs, which is potentially half your daily limit if you're on the stricter end of the keto spectrum. That leaves very little room for the rest of your day's meals and snacks.

Nutritional Snapshot of Arrow Arum

In a 100g serving of Arrow Arum, there is a balanced mix of both macro and micronutrients. Dominantly, it contains 20.23g of carbohydrates, making it a significant source of energy for the body. The protein content stands at 5.33g, contributing to muscle repair and growth. The total fats are relatively low at 0.29g, suggesting it's a good choice for those monitoring fat intake.

Diving into the micronutrients, Arrow Arum is remarkable for its high potassium content, at 922.0mg. Potassium plays a key role in heart, muscular, and nerve functions. It also contains 22.0mg of sodium, which, in moderation, helps maintain fluid balance.

Aside from these, Arrow Arum has an array of essential minerals. It has 51.0mg of magnesium, beneficial for nerve and muscle functions, and 174.0mg of phosphorus, good for bone health. Iron, a crucial element for blood production, stands at 2.57mg.

Vitamins, too, are present in Arrow Arum. It contains Vitamin B-6 and C, beneficial for immune function and overall health. The B-Vitamins, including Thiamin, Riboflavin, Niacin, and Pantothenic acid, support energy production and cognitive function.

Nutrient NameAmount and Unit per 100g
Carbohydrate, by difference 20.23g
Total fats 0.29g
Protein 5.33g
Sodium, Na 22.0mg
Potassium, K 922.0mg
Magnesium, Mg 51.0mg
Calcium, Ca 10.0mg
Vitamin B-6 0.26mg
Vitamin C, total ascorbic acid 1.1mg
Copper, Cu 0.17mg
Iron, Fe 2.57mg
Phosphorus, P 174.0mg
Selenium, Se 0.7ug
Zinc, Zn 0.28mg
Manganese, Mn 0.36mg
Thiamin 0.17mg
Riboflavin 0.07mg
Niacin 1.65mg
Pantothenic acid 0.6mg
Folate, total 14.0ug
Calories 99.0kcal
Water 72.48g
This data was provided by the US Department of Agriculture's FoodData Central system.
'Arrow Arum' was not found in FoodData Central, so nutritional data for 'Arrowhead, raw ' was used instead under Cast Iron Keto's editorial and research standards.

Health Implications of Arrow Arum on a Keto Diet

When it comes to the keto diet, staying in ketosis - the metabolic state of burning fats for energy rather than carbs - is the name of the game. Consuming Arrow Arum, with its high net carb content, can pose a significant challenge to maintaining this delicate balance. Even a single portion could potentially push you out of ketosis, thereby negating the primary goal of the keto diet.

However, it's crucial to remember that Arrow Arum is not without its merits. Outside of the keto diet context, this nutrient-rich plant offers a variety of health benefits that could contribute to overall wellness. It's packed with essential nutrients and is known to have anti-inflammatory and antioxidant properties. It's also been used traditionally in some cultures for its medicinal attributes.

But within the framework of a ketogenic diet, these positive aspects of Arrow Arum might become overshadowed by its high carbohydrate content. While it doesn't negate the plant's nutritional value, it does mean that individuals on a strict keto diet will need to carefully consider if incorporating Arrow Arum into their meal plan is worth the potential disruption to their state of ketosis.

Avoiding Arrow Arum in Your Keto Meal Plan

Navigating a keto diet means being vigilant about your choices, and unfortunately, this includes avoiding Arrow Arum due to its high net carbohydrate content. So, how do you sidestep this plant while keeping your meals varied and exciting?

Firstly, awareness is key. Be mindful of the dishes that typically include Arrow Arum, especially if you're dining out or trying new recipes. Arrow Arum is often found in various stews, soups, and salads. Don't hesitate to ask about the ingredients if you're unsure, and remember, it's your diet and health, so you have the right to know what's in your food.

If you have a craving for Arrow Arum, try to identify what exactly you're yearning for. Is it the texture? The taste? Once you figure it out, look for low-carb alternatives that can satisfy your cravings. For example, if you love the earthy taste of Arrow Arum, you might find that certain leafy greens or cruciferous veggies could hit the spot without the high carb content.

Incorporating variety in your diet is another strategy that can help. The more diverse your diet, the less likely you'll feel deprived or miss specific foods like Arrow Arum. There's a wide world of low-carb veggies and other foods out there to explore!

Keeping track of your macros can also be a powerful tool in avoiding high-carb foods. Apps that count your daily intake can help you stay on track and inform you about the nutritional content of different foods.

Keto-Compatible Alternatives for Arrow Arum

Although Arrow Arum is not keto-friendly due to its high net carbohydrate content, there are several viable alternatives to consider when following a ketogenic diet. Let's delve into a few of these substitutes and how they could be incorporated into your meal plan.

  1. Spinach: This leafy green is a fantastic low-carb alternative to Arrow Arum. With only 3.6g of net carbs per 100g serving, spinach can easily fit into a keto plan. Plus, it's rich in vitamins A and K, making it an excellent source of essential nutrients. You can use spinach raw in salads, sauté it as a side dish, or even use it in keto-friendly quiches or omelets.
  2. Broccoli: With just 6.64g of net carbs per 100g serving, broccoli is another great substitute. Broccoli is loaded with vitamins C and K and has a distinctive flavor and texture that can add a lot to various dishes. It can be roasted, steamed, or stir-fried and works well in everything from side dishes to main courses.
  3. Cauliflower: This versatile vegetable has only 4.97g of net carbs per 100g serving and is known for its ability to take on the flavors of the foods it's cooked with. Cauliflower can be riced to replace grains in dishes, mashed as a substitute for potatoes, or simply roasted for a delicious side.
  4. Asparagus: At 3.7g of net carbs per 100g serving, asparagus is a great keto-friendly alternative. It's a rich source of vitamins A, C, E, and K, and can be grilled, roasted, or steamed, making it a versatile choice for many dishes.

Concluding Thoughts on Arrow Arum and Keto

In the realm of a ketogenic diet, Arrow Arum presents a conundrum. While it's a nutrient-rich plant with a notable health profile, its high net carbohydrate content, standing at 20.23g per 100g serving, makes it a challenging inclusion to a keto meal plan. The primary goal of a keto diet is to maintain a state of ketosis, wherein the body burns fats for energy instead of carbohydrates. This requires careful monitoring of daily net carb intake, something that can be jeopardized by the consumption of Arrow Arum.

However, the world of keto-friendly foods is extensive, and there are many low-carb alternatives that can be utilized to add variety and nutrients to your meals. Veggies like spinach, broccoli, cauliflower, and asparagus offer less carbohydrate content and can be used creatively in numerous dishes.

Though the journey of a ketogenic diet may seem limiting at first, it is, in reality, an opportunity to explore and experiment with a wide range of food choices. It’s about making informed decisions to align with your dietary goals, and unfortunately, Arrow Arum falls short on the compatibility scale.

Explore our Is It Keto Knowledge Hub.

Is Water Purslane Keto-Friendly
Is Wapato Plant Keto-Friendly
Are Freshwater Keto Friendly

Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Arrow Arum has a high net carbohydrate content, standing at 20.23g per 100g serving. This high carb content makes it a challenging fit for a keto diet, which typically limits daily net carb intake to between 20g and 50g to maintain a state of ketosis.

While there are several species of Arrow Arum, they generally share a similar carbohydrate profile. Therefore, like the common Arrow Arum, these variants are also likely to pose a challenge when maintaining a ketogenic diet.