Arrowroot flour

Arrowroot flour records a Low-band score of 35 of 100, ranking 57th of 60 grains and pasta items and sitting well under the category median of 64. Its one notable strength is dietary fiber at 12% DV per 100 g, the only nutrient that clears a good threshold in an otherwise starch-dominated profile.

Cooks use it mainly as a gluten-free thickener for sauces, pie fillings, and gravies rather than as a stand-alone flour for baking bread. A cup (128 g) is a bulk kitchen measure, not a single serving, and at 357 calories per 100 g it is as calorie-dense as most starches are. Rice noodles or plain white rice score noticeably higher in this category for anyone building a meal around the grain itself rather than using it purely to thicken a sauce.