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Is Arrowroot Powder Keto-Friendly?

Arrowroot Powder on a kitchen counter

Is Arrowroot Powder Keto-Friendly? The short answer is no.

Due to its high carbohydrate content, arrowroot powder doesn't fit into the strict guidelines of a ketogenic diet.

That being said, understanding why and how this is the case might be beneficial.

In this article, we examine arrowroot powder's carb content, its nutritional benefits and drawbacks, and why it's not the best choice for those on a keto diet.

Furthermore, we'll explore some keto-friendly alternatives to arrowroot powder, helping you navigate your keto journey with ease and creativity.


  • Arrowroot Powder is not keto-friendly due to its high carbohydrate content.
  • It contains 84.75 grams of net carbs per 100 grams, making it difficult to stay in ketosis.
  • Some drawbacks of Arrowroot Powder include a high glycemic index and a lack of protein and healthy fats.

Is Arrowroot Powder Keto-Friendly?

Arrowroot powder is not considered keto-friendly. The primary reason for this is its high net carbohydrate content.

Arrowroot powder contains 84.75 grams of net carbs per 100 grams, which is significantly high for most keto diets. This quantity of net carbs can easily surpass the daily carb limit recommended for a ketogenic diet, typically around 20 to 50 grams daily.

Can You Have Arrowroot Powder On a Strict Keto Diet?

Incorporating arrowroot powder is challenging on a strict keto diet, which typically consists of less than 20 grams of carbs per day. Given that arrowroot powder contains 84.75 grams of net carbs per 100 grams, it significantly surpasses this daily carb limit, making it incompatible with a strict keto diet plan.

Even for individuals following a moderate keto or low-carb diet, whose daily carb limit is between 30 and 50 grams, adding arrowroot powder in their keto diet is challenging.

Carbs In Arrowroot Powder

Arrowroot powder contains a whopping 84.75 grams of net carbs per 100 grams. This makes it a significant source of carbs, particularly for those trying to follow a low-carb or keto diet.

Additionally, arrowroot powder has a high glycemic index of 85 [source]. The glycemic index categorizes foods based on how much they raise blood sugar levels, with categories being low (55 or less), medium (56 to 69), or high (70 to 100).

A high glycemic index suggests that arrowroot powder can significantly raise blood sugar levels, another factor to consider for those on a keto diet. Foods with a lower GI digest slowly, leading to a steady rise in blood sugar levels, whereas foods with a high GI are quickly digested, causing a rapid spike.

Arrowroot Powder Nutrition Facts

For every 100g serving, Arrowroot Powder packs a solid nutritional punch. The majority component, making up 88.15g, is carbohydrates. This includes a high net carb content of 84.75g, with dietary fiber making up 3.4g.

The energy provided is 1494.0kJ, derived mainly from its carbohydrate content. While it's low in Protein and Total Lipid (fat), at 0.3g and 0.1g, respectively, it has a trace amount of Ash at 0.08g, representing the total amount of minerals present.

Speaking of minerals, Arrowroot Powder has a varied profile. It provides Calcium (40.0mg), Iron (0.33mg), Magnesium (3.0mg), Phosphorus (5.0mg), Potassium (11.0mg), Sodium (2.0mg), and Zinc (0.07mg). Trace amounts of Copper (0.04mg) and Manganese (0.47mg) are also found.

In terms of vitamins, it contains Thiamin (0.001mg), Pantothenic acid (0.13mg), Vitamin B-6 (0.005mg), and Folate (total, food, and DFE at 7.0µg).

The composition of fatty acids in Arrowroot Powder is quite interesting. It includes small amounts of Saturated (0.019g), Monounsaturated (0.002g), and Polyunsaturated fats (0.045g).

Lastly, it contains various essential and non-essential amino acids, such as Tryptophan (0.004g), Threonine (0.012g), Isoleucine (0.01g), Leucine (0.019g), Lysine (0.013g), Methionine (0.006g), Cystine (0.006g), Phenylalanine (0.012g), Tyrosine (0.009g), Valine (0.014g), Arginine (0.012g), Histidine (0.004g), Alanine (0.014g), Aspartic acid (0.047g), Glutamic acid (0.05g), Glycine (0.014g), Proline (0.009g), and Serine (0.013g).

Nutrient NameAmount and Unit per 100 g
Net Carbs84.75g
Total lipid (fat)0.1g
Carbohydrate, by difference88.15g
Fiber, total dietary3.4g
Calcium, Ca40.0mg
Iron, Fe0.33mg
Magnesium, Mg3.0mg
Phosphorus, P5.0mg
Potassium, K11.0mg
Sodium, Na2.0mg
Zinc, Zn0.07mg
Copper, Cu0.04mg
Manganese, Mn0.47mg
Pantothenic acid0.13mg
Vitamin B-60.005mg
Folate, total7.0µg
Folate, food7.0µg
Folate, DFE7.0µg
Fatty acids, total saturated0.019g
SFA 14:00.001g
SFA 16:00.017g
SFA 18:00.001g
Fatty acids, total monounsaturated0.002g
MUFA 18:10.002g
Fatty acids, total polyunsaturated0.045g
PUFA 18:20.036g
PUFA 18:30.009g
Aspartic acid0.047g
Glutamic acid0.05g

Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Arrowroot Powder on a Keto Diet

Including arrowroot powder in a ketogenic diet may pose challenges in maintaining ketosis due to its high net carb content of 84.75 grams per 100 grams. This could potentially disrupt the state of ketosis, which is a fundamental aspect of a ketogenic diet.

Despite its high carb content, arrowroot powder does offer some nutritional benefits. It contains minerals such as calcium, iron, and magnesium, albeit in smaller quantities. These nutrients are essential for various bodily functions, including bone health, oxygen transport, and muscle function.

Keto-Compatible Alternatives for Arrowroot Powder

  1. Almond Flour: Almond flour is a popular keto-friendly substitute for arrowroot powder. It's high in healthy fats, fiber, and protein, and low in carbs, making it suitable for maintaining ketosis. Almond flour can be used in a variety of keto recipes, such as keto bread, muffins, and pancakes.
  2. Coconut Flour: With a low carb count and high fiber content, coconut flour is another viable alternative to arrowroot powder for those following a keto diet. It can be used in baking and cooking, providing a subtle sweetness to keto desserts and baked goods.
  3. Xanthan Gum: If it's the thickening property of arrowroot powder you're looking for, xanthan gum is a great keto-friendly option. It's virtually carb-free and can be used in soups, sauces, and keto baking to provide the desired texture.
  4. Psyllium Husk: Psyllium husk is high in fiber and low in net carbs, making it a good keto alternative. It can be used in keto bread recipes, smoothies, and as a thickener in soups or stews.

Concluding Thoughts on Arrowroot Powder and Keto

In conclusion, incorporating arrowroot powder into a ketogenic diet can be challenging due to its high net carb content of 84.75 grams per 100 grams. This amount significantly surpasses the daily carb limit of both strict and moderate keto diets, potentially disrupting the state of ketosis.

While arrowroot powder carries certain nutritional benefits, such as providing essential minerals like calcium, iron, and magnesium, its high glycemic index and lack of protein and healthy fats might limit its overall nutritional potential.

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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.

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Frequently Asked Questions

No, due to its high carbohydrate content, Arrowroot Powder is not compatible with a ketogenic diet.

It contains 84.75 grams of net carbs per 100 grams, which significantly surpasses the daily carb limit of a ketogenic diet.

Yes, it provides minerals like calcium, iron, and magnesium, although in smaller quantities.

Yes, its high glycemic index and lack of protein and healthy fats might limit its overall nutritional potential.

No, all variants of arrowroot powder have a similar high-carb content.