What are the Nutritional Facts about Jicama?
December 23, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Jicama, also known as Mexican turnip or yam bean, is a crunchy root vegetable with a mildly sweet taste. In India, it is sometimes eaten raw like salad or added to chaat. Jicama is low in calories, high in fiber, and rich in water, making it a refreshing and healthy food.
Nutritional Value of Jicama (Per 100 g, Raw)
| Nutrient | Amount |
|---|---|
| Calories | 38 kcal |
| Carbohydrates | 9 g |
| Fibre | 4.9 g |
| Protein | 0.7 g |
| Total Fat | 0.1 g |
| Sugars | 1.8 g |
| Potassium | 150 mg |
| Vitamin C | 20 mg |
| Folate (Vitamin B9) | 12 mcg |
| Magnesium | 12 mg |
| Calcium | 12 mg |
| Iron | 0.6 mg |
Key Nutritional Highlights of Jicama
1. Very Low in Calories
- Ideal for weight loss diets
- Can be eaten in good quantity
2. High in Dietary Fibre
- Supports digestion
- Prevents constipation
- Improves gut health
3. Rich in Vitamin C
- Boosts immunity
- Supports skin health
- Acts as an antioxidant
4. High Water Content
- Keeps body hydrated
- Cooling effect, good for summer
Health Benefits of Eating Jicama
Supports Weight Loss
- Low calorie + high fibre
- Keeps you full longer
- Good snack replacement
Good for Digestion
- Fibre feeds healthy gut bacteria
- Improves bowel movement
Supports Heart Health
- Potassium helps regulate BP
- No cholesterol or fat
Good for Diabetes
- Low glycaemic index
- Helps control blood sugar spikes
Jicama vs Potato (Comparison)
| Feature | Jicama | Potato |
|---|---|---|
| Calories (100 g) | 38 kcal | 77 kcal |
| Fibre | High | Moderate |
| Sugar | Low | Higher |
| GI | Low | High |
| Best Use | Raw/Salads | Cooked |
Best Ways to Eat Jicama
- Raw slices with lemon and salt
- Added to salads
- In chaat (less salt)
- Lightly stir-fried
⚠️ Eat only the root. Leaves and seeds are toxic.
Who Should Avoid Jicama?
- People allergic to legumes
- Overeating may cause gas
Final Thoughts
Jicama is a low-calorie, fiber-rich root vegetable that supports digestion, weight loss, heart health, and blood sugar control. It is a refreshing and healthy addition to salads and snacks when eaten in moderation.