Is arwi good for weight loss and diabetes? Calories, protein

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

Nutrient	Per 100 g
Energy	89 kcal
Protein	3.3 g
Carbohydrate	17.9 g
Fibre	3.2 g
Sugars	0.9 g
Fat	0.2 g
Potassium	514 mg
Magnesium	36.9 mg
Folate	19.9 µg

Where its calories come from

Protein 15%
Carbohydrate 83%
Fat 2%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of arwi?

About 89 kcal for one katori, cut (100 g), and about 178 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

16%Potassium
514 mg

10%Magnesium
36.9 mg

9%Folate
19.9 µg

7%Protein
3.3 g

3%Zinc
0.4 mg

3%Calcium
30.2 mg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code F004. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is arwi good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

3.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Good choice

3.2 g of fibre for 17.9 g of carbohydrate, which slows the rise in sugar.

Diabetes

Good choice

3.2 g of fibre for 17.9 g of carbohydrate, which slows the rise in sugar.

Menopause

Fine as part of a meal

30 mg of calcium and 3.3 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

Weight lossGood choice3.6 g of fibre per 100 kcal keeps you full for longer.

PCOS and diabetesGood choice3.2 g of fibre for 17.9 g of carbohydrate, which slows the rise in sugar.

MenopauseFine as part of a meal30 mg of calcium and 3.3 g of protein in a 100 g serving, not enough to call it a good source, but fine as part of a meal.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Assamese: Kosu; Bengali: Kochu; Gujarati: Advi; Hindi: Arwi; Kannada: Samagadde; Kashmiri: faram; Malayalam: Chembu; Marathi: Alu kanda; Odia: Saru; Punjabi: Arwi; Tamil: Seppankizhangu; Telugu: Chama dumpa; Urdu: Arwi.

Yam (Zimikandha)Water chestnut Lotus root (Kamal kakdi)Potato (Alu)Sweet potato (Shakarkand)Beet root (Chukandar)

Try the thali calorie calculator or the protein calculator.

Words on this page: fibre protein calorie glycemic index