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Jerusalem Artichoke Calories
Good fiber source, low calorie, contains prebiotic inulin
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Jerusalem Artichoke (110 g) has 80 calories. That works out to 73 calories per 100 g. It contains 19.1 g of carbs, 2.2 g of protein, 0.1 g of fat and 1.8 g of fiber. Its 3.7 mg of Iron covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
What is Jerusalem Artichoke?
Jerusalem artichoke is the edible underground tuber of a sunflower relative native to North America; despite its name, it is not an artichoke. Its knobbly, thin-skinned tubers have firm, pale flesh and are sold through the colder months in many markets.
Raw, it is crisp with a mild sweetness and a nutty note; roasting or sautéing makes it tender and brings out more sweetness. It can be shaved into salads, roasted as a side, or added to soups and stews. It contains fibre and naturally occurring inulin, and provides 73 calories per 100 g. If you are new to it, try a modest serving, perhaps roasted with olive oil and herbs or dressed with lemon.
Jerusalem Artichoke Nutrition Facts
Selected: 100 g
73
KCAL / 100G
Carbs
17.4g
· 6% DV
Protein
2g
· 4% DV
Fat
0.1g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 10% · Fat 1%
Jerusalem Artichoke Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B3
1.3mg · 8% DV
B5
0.4mg · 8% DV
B2
0.06mg · 5% DV
Minerals
Iron
3mg · 17% DV
Potassium ⭐
429mg · 13% DV
Phosphorus
78mg · 11% DV
Magnesium
17mg · 4% DV
How Nutritious Is 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.
Jerusalem Artichoke Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Jerusalem Artichoke
To burn the 73 calories in 100 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.
Is Jerusalem Artichoke Processed?
NOVA 1
Unprocessed
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 Jerusalem Artichoke Contain Allergens?
No known major allergens
Which Diets Is 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
Jerusalem Artichoke Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Jerusalem Artichoke
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Frequently Asked Questions About Jerusalem Artichoke
How do you cook Jerusalem artichokes?
Roast Jerusalem artichokes, sauté them, or simmer them in soup; they become tender fairly quickly. Scrub them well, cut larger tubers into similar-sized pieces, and check for doneness with a fork. Their sweet, nutty flavor pairs well with lemon, herbs, and garlic.
Do you have to peel Jerusalem artichokes?
No, you do not have to peel Jerusalem artichokes. Their thin skin is edible, but the knobbly surface can trap soil, so scrub them thoroughly under running water. Peel them if you prefer a smoother texture, especially for purée or soup.
Why do Jerusalem artichokes cause gas?
Jerusalem artichokes can cause gas because they contain inulin, a fermentable fiber that gut bacteria break down. If you are not used to eating them, start with a small serving and increase gradually; cooking does not remove all of the inulin.
Can you eat Jerusalem artichokes raw?
Yes, Jerusalem artichokes can be eaten raw. Scrub them, then slice or grate them into salads for a crisp, mildly sweet bite. Toss cut pieces with lemon juice to slow browning, and try a small amount first if inulin tends to upset your stomach.
What do Jerusalem artichokes taste like?
Jerusalem artichokes taste mildly sweet and nutty, with a crisp texture when raw and a softer, creamy texture when cooked. Despite their name, they do not taste like globe artichokes; their flavor is often compared with a sweeter, nuttier potato.
Are Jerusalem artichokes the same as artichokes?
No, Jerusalem artichokes are not artichokes. They are edible underground tubers from a sunflower relative, while globe artichokes are flower buds. The confusing name does not mean they are related to Jerusalem or to the familiar artichoke vegetable.
Can you eat the skin of a Jerusalem artichoke?
Yes, Jerusalem artichoke skin is edible, so peeling is optional. Because the tubers have many creases and bumps, scrub them carefully to remove dirt; trim away damaged spots. Leaving the skin on also saves preparation time when roasting them.
How should you store Jerusalem artichokes?
Store unwashed Jerusalem artichokes in a perforated bag in the refrigerator’s crisper drawer. Keep them dry and wash them just before use, since trapped moisture can encourage spoilage. Use wrinkled or softened tubers soon rather than leaving them in storage.
Can Jerusalem artichokes replace potatoes in recipes?
Yes, Jerusalem artichokes can replace potatoes in many soups, roasts, and purées, but expect a sweeter, nuttier flavor and a softer texture. They may cook faster than potato pieces, so check them early to avoid them becoming too soft.
What is the difference between Jerusalem artichokes and sunchokes?
There is no difference: sunchoke is another common name for the Jerusalem artichoke tuber. You may also see it sold as sunroot. Despite the name, it is the edible root of a sunflower relative, not a type of artichoke.
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Nutrition data compiled from USDA FoodData Central and scientific sources.