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Baked Jerusalem artichoke Calories
Good fiber source, contains prebiotic inulin, low calorie, rich in potassium and iron
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Baked Jerusalem artichoke (120 g) has 91 calories. That works out to 76 calories per 100 g. It contains 21 g of carbs, 2.4 g of protein, 0.2 g of fat and 1.9 g of fiber. Its 4.1 mg of Iron covers 23% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Baked Jerusalem artichoke Nutrition Facts
Selected: 1 serving (medium) · 120 g
91
KCAL / 120G
Carbs
21g
· 8% DV
Protein
2.4g
· 5% DV
Fat
0.2g
· 0% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 10% · Fat 2%
Baked Jerusalem artichoke nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 1.9 g | 7% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Baked Jerusalem artichoke?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 91 kcal |
| 1 piece (small) | 60 g | 46 kcal |
| 1 serving (small) | 80 g | 61 kcal |
| 100 g | 100 g | 76 kcal |
| 1 piece (medium) | 100 g | 76 kcal |
| 1 cup (chopped) | 130 g | 99 kcal |
| 1 piece (large) | 150 g | 114 kcal |
| 1 cup (small) | 160 g | 122 kcal |
| 1 serving (large) | 180 g | 137 kcal |
| 1 cup (large) | 200 g | 152 kcal |
Calculated from 76 calories per 100 g.
Frequently Asked Questions About Baked Jerusalem artichoke
How do you make baked Jerusalem artichoke?
To make baked Jerusalem artichoke, scrub the tubers, cut them into evenly sized pieces, and toss with oil, salt, and seasonings. Spread them in a single layer and bake until tender inside and browned at the edges.
Do you need to peel Jerusalem artichokes before baking them?
No, you do not have to peel Jerusalem artichokes before baking; scrub them well to remove soil. Peel any with especially rough, damaged, or dirty skin, since their knobbly shape can make cleaning difficult.
How do you get baked Jerusalem artichokes crispy?
For crispier baked Jerusalem artichokes, dry them thoroughly after washing and leave space between the pieces on the baking tray. Crowding traps steam, so the edges are more likely to soften instead of brown.
What do baked Jerusalem artichokes taste like?
Baked Jerusalem artichokes taste mildly sweet and earthy, with a soft interior and browned edges. Their flavor is sometimes compared with artichoke hearts or potatoes, though they are tubers and are not true artichokes.
Which herbs and spices go well with baked Jerusalem artichokes?
Rosemary, thyme, garlic, black pepper, and paprika pair well with baked Jerusalem artichokes. Toss them with olive oil and salt before roasting, or finish with lemon juice and fresh herbs to brighten their earthy sweetness.
Can you roast Jerusalem artichokes without boiling them first?
Yes, Jerusalem artichokes can go straight into the oven without pre-boiling. Cut larger tubers into smaller, similar-sized pieces so they cook evenly; parboiling is optional and can make the centers softer sooner.
Why do baked Jerusalem artichokes cause gas?
Baked Jerusalem artichokes can cause gas because they contain inulin, a fermentable fiber that gut bacteria break down. If they are new to your diet, try a small portion first; cooking does not remove all of the inulin.
Can you eat the skin of baked Jerusalem artichokes?
Yes, the skin of baked Jerusalem artichokes is edible once the tubers have been scrubbed clean. Leaving it on saves preparation time and helps the pieces hold their shape, though peeling is an option if you prefer a smoother texture.
How should you store leftover baked Jerusalem artichokes?
Store leftover baked Jerusalem artichokes in a covered container in the refrigerator and eat them within a few days. Let them stop steaming before covering, but refrigerate them promptly rather than leaving them out for an extended time.
Can you freeze baked Jerusalem artichokes?
Yes, you can freeze baked Jerusalem artichokes, although thawed pieces may be softer than freshly roasted ones. Cool them, freeze in a sealed container, and reheat from frozen in the oven to help the outside brown again.
Baked Jerusalem artichoke Vitamins & Minerals
Vitamins
B1
0.24mg · 20% DV
B3
1.56mg · 10% DV
B5
0.48mg · 10% DV
B2
0.07mg · 5% DV
Minerals
Iron
4.08mg · 23% DV
Copper
0.17mg · 19% DV
Potassium ⭐
515mg · 15% DV
Phosphorus
94mg · 13% DV
Sodium
4.8mg · 0% DV
Baked Jerusalem artichoke Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked Jerusalem artichoke
To burn the 91 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked Jerusalem artichoke?
Baked Jerusalem artichoke is made from the knobbly tubers of a North American sunflower relative; despite its name, it is not an artichoke. The tubers are roasted until tender, often with oil, garlic and herbs. They have a gently sweet, nutty flavour and a soft centre, with browned edges when cooked well.
In North America and Europe, they are served as a seasonal side dish alongside roasted vegetables, fish or meat; they also work in a warm salad. Their carbohydrates include inulin, a prebiotic fibre, and they are naturally low in fat. For an easy lighter version, use just a little oil and add lemon and herbs after baking. If you are new to them, start with a modest portion, as inulin can be a lot for some people.
How Nutritious Is Baked Jerusalem artichoke?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked Jerusalem artichoke Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked Jerusalem artichoke Contain Allergens?
No known major allergens
Which Diets Is Baked Jerusalem artichoke Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked Jerusalem artichoke Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.