Is Arrowroot Flour Low Carb? A Detailed Look at Its Nutritional Profile

November 6, 2025 •

4 min read

Arrowroot flour, despite its popularity in health-conscious baking, derives a significant portion of its calories from carbohydrates—over 80% according to some sources. This fact often leads to confusion for those following a strict low-carb or ketogenic diet, prompting a closer look at its actual nutritional role.

Quick Summary

Arrowroot flour is high in carbs but can be used sparingly as a thickener in low-carb diets. For recipes requiring larger amounts of flour, better low-carb alternatives exist. It is a grain-free, gluten-free option with health benefits.

Key Points

High-Carb Ingredient: Arrowroot flour is primarily composed of starch, making it a high-carbohydrate food, not a low-carb one.
Use in Moderation: It can be used on low-carb diets, but only in small quantities as a thickener for sauces and gravies, not as a bulk flour.
Key for Thickening: Arrowroot is an excellent gluten-free thickener, and since you use less of it than cornstarch, it can be a carb-conscious choice for sauces.
Opt for Low-Carb Alternatives: For baking that requires significant volume, substitutes like almond flour, coconut flour, or xanthan gum are much better low-carb options.
Offers Nutritional Benefits: Despite the high carb count, arrowroot is gluten-free, easily digestible, and contains beneficial nutrients like folate and resistant starch.

Understanding the Truth About Arrowroot and Carbohydrates

Arrowroot flour is not inherently low-carb, a crucial distinction often missed. Derived from the root of the tropical Maranta arundinacea plant, this fine white powder is almost pure starch. Its high carbohydrate content means that using it in the same quantity as a true low-carb flour, like almond or coconut, is not feasible for those aiming to keep their daily carb count low. For example, 100 grams of arrowroot flour contains approximately 88 grams of carbohydrates, making it a carb-dense ingredient.

How Arrowroot Fits into a Low-Carb Diet

While not low-carb, arrowroot can be used effectively on a low-carb diet, but only in moderation and for specific purposes. Its primary value in low-carb cooking lies in its powerful thickening ability. Since it is highly effective, only a small amount is needed to achieve the desired consistency in gravies, sauces, or glazes. This minimal usage is key to preventing a spike in carbohydrate intake. For instance, using one tablespoon of arrowroot to thicken a large pot of soup spreads the carbs across several servings, making the impact negligible.

For those on a ketogenic diet, which typically limits daily net carbs to 50 grams or less, this careful portion control is especially important. Overusing arrowroot, particularly in baked goods where larger quantities are needed, can easily push a person out of ketosis. Therefore, it is best to reserve arrowroot for its thickening properties rather than as a primary flour substitute in baking.

Arrowroot vs. Other Flours: A Nutritional Comparison

To highlight why arrowroot isn't a go-to for low-carb baking, let's compare it to true low-carb alternatives and conventional flours. While it's a better, more nutrient-dense option than refined cornstarch, it pales in comparison to nut-based flours regarding carb count.


Feature	Arrowroot Flour	Almond Flour	Coconut Flour	All-Purpose Flour
Net Carbs (approx. per 100g)	85 g	14 g	25 g	73 g
Primary Use in Low Carb	Thickening agent	Baking, coating	Baking	Not suitable
Diet Compatibility	Moderation only	High fat, low carb	High fiber, low carb	High carb, not low carb
Key Characteristic	Powerful thickener, tasteless	Nutty flavor, high fat	Absorbent, high fiber	Wheat-based, gluten
Texture	Silky, glossy finish	Dense, crumbly	Fine, powdery	Smooth, fluffy

Practical Uses and Low-Carb Alternatives

If you are committed to a low-carb lifestyle, understanding when to use arrowroot and when to opt for an alternative is vital. Here are some guidelines:

Use arrowroot for thickening: It's ideal for thickening sauces, gravies, and fruit pies. Mix it with cold liquid first to form a slurry to prevent lumps before adding to hot liquid.
Avoid arrowroot in high-volume recipes: Do not use it as a 1:1 replacement for wheat flour in recipes like bread, pancakes, or cookies, as this will result in a very high carbohydrate count.

For baking and other high-volume uses, turn to genuinely low-carb flour alternatives. Your options include:

Almond Flour: Made from blanched, ground almonds, it's rich in healthy fats, protein, and low in carbs.
Coconut Flour: A high-fiber, absorbent flour that works well in baking. It has a mild coconut flavor.
Xanthan Gum: This is a zero-carb, powerful thickener that is effective in tiny amounts, making it a superior keto-friendly choice for many applications.

Health Benefits Beyond Carbs

While its carb count is high, arrowroot does offer some notable health benefits that make it a better choice than nutrient-devoid thickeners like cornstarch.

Digestive Aid: Arrowroot contains resistant starch, a type of fiber that can act as a prebiotic, feeding healthy gut bacteria. It is also known to be easily digestible, making it gentle on the stomach.
Nutrient-Dense: Compared to other starches, arrowroot contains valuable nutrients like folate (vitamin B9), which is important for cell growth and DNA formation, particularly during pregnancy. It also provides minerals such as iron, phosphorus, and potassium.
Gluten-Free: As a naturally gluten-free product, it's a safe and effective option for individuals with celiac disease or gluten sensitivity.

Conclusion

In summary, the answer to "Is arrowroot flour low carb?" is no. It is a high-carbohydrate starch best reserved for specific, low-volume culinary applications on a low-carb diet. By using it primarily as a thickener in moderation, you can leverage its benefits without compromising your dietary goals. For baking and other applications that require larger quantities, reliable low-carb flour alternatives like almond flour or coconut flour are the best choice. This approach allows you to enjoy the unique properties of arrowroot while staying on track with your low-carb lifestyle. For further reading, consult resources like the National Institutes of Health for information on vitamins and nutrients found in foods.

Frequently Asked Questions

Yes, arrowroot flour can be included in a ketogenic diet in very small, controlled amounts, typically as a thickener for sauces or soups. Over-consuming it, however, could increase your carb count enough to disrupt ketosis.

For baking, use low-carb flours like almond or coconut flour, but note that the ratio may differ. For thickening, xanthan gum is a zero-carb substitute. Generally, you use much less xanthan gum (1 teaspoon) than arrowroot powder (1 tablespoon).

While both are high in carbs, arrowroot is a more powerful thickener, meaning you need to use less of it than cornstarch to achieve the same effect, resulting in fewer carbs per serving. Arrowroot also contains more fiber and other nutrients.

No, arrowroot flour is not a suitable 1:1 replacement for wheat flour, especially on a low-carb diet. It is a pure starch and will make baked goods very high in carbohydrates.

Arrowroot flour is very carb-dense. Approximately 100 grams of arrowroot flour contains about 88 grams of carbohydrates, the majority of which are starch.

Yes, arrowroot flour is easily digestible, gluten-free, and contains resistant starch which acts as a prebiotic. It also contains vitamins and minerals like folate, iron, and potassium.

Yes, arrowroot flour is suitable for paleo diets. Unlike keto, the paleo diet does not restrict carbohydrates from starchy root vegetables, and arrowroot is a grain-free option.