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Raw Jerusalem artichoke Calories
Rich in inulin, low calorie, prebiotic
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Raw Jerusalem artichoke has 73 calories. It contains 17.6 g of carbs, 2 g of protein, 0.1 g of fat and 1.6 g of fiber. Its 0.2 mg of Copper covers 22% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Raw Jerusalem artichoke Nutrition Facts
Selected: 100 g
73
KCAL / 100G
Carbs
17.6g
· 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%
Raw Jerusalem artichoke nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 73 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 17.6 g | 6% |
| Fiber | 1.6 g | 6% |
| Protein | 2 g | 4% |
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 Medium Raw Jerusalem artichoke?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 100 g | 73 kcal |
| 1 slice (thin) | 25 g | 18 kcal |
| 1 slice (thick) | 40 g | 29 kcal |
| 1 piece (small) | 60 g | 44 kcal |
| 100 g | 100 g | 73 kcal |
| 1 cup (chopped) | 130 g | 95 kcal |
| 1 serving (medium) | 150 g | 110 kcal |
| 1 piece (large) | 180 g | 131 kcal |
| 2 piece (medium) | 200 g | 146 kcal |
| 1 piece (extra large) | 250 g | 183 kcal |
Calculated from 73 calories per 100 g.
Frequently Asked Questions About Raw Jerusalem artichoke
Can you eat Jerusalem artichokes raw?
Yes, Jerusalem artichokes can be eaten raw. Scrub them well to remove soil, then slice or grate them into salads. Their skin is edible, so peeling is optional unless the surface is especially knobbly.
Do Jerusalem artichokes cause gas?
Yes, Jerusalem artichokes can cause gas and bloating, especially in large portions. Their inulin is fermented by gut bacteria; if you are not used to eating them, start with a small serving.
How do you cook Jerusalem artichokes?
Roast, sauté, or simmer Jerusalem artichokes until tender. Roasting brings out their sweetness, while simmering works well for soups. Cut pieces to a similar size so they cook evenly, and avoid overcooking if you want them to hold their shape.
What do Jerusalem artichokes taste like?
Jerusalem artichokes taste mildly sweet and nutty. Raw, they are crisp and juicy; cooked, they become softer and sweeter. Despite the name, their flavor is not like that of globe artichokes.
Do you have to peel Jerusalem artichokes?
No, you do not have to peel Jerusalem artichokes. Their thin skin is edible, but the irregular shape can trap dirt, so scrub them thoroughly. Peel only the stubborn or damaged spots if you prefer.
How should you store Jerusalem artichokes?
Store Jerusalem artichokes unwashed in a perforated bag in the refrigerator’s crisper drawer. Their thin skin loses moisture readily, so keep them away from dry, warm storage; wash them just before preparing.
Can you freeze Jerusalem artichokes?
Yes, Jerusalem artichokes can be frozen, though they may soften after thawing. For better results, cut them into pieces, blanch them briefly, cool and dry them, then freeze in an airtight container for cooked dishes.
Are Jerusalem artichokes actually artichokes?
No, Jerusalem artichokes are not globe artichokes. They are edible underground tubers from a sunflower relative; the shared name is misleading, and the two vegetables look and taste quite different.
Can Jerusalem artichokes replace potatoes?
Yes, Jerusalem artichokes can replace potatoes in soups, roasts, and some side dishes. They have a sweeter flavor and a different texture, so they may not work as a like-for-like swap in mashed potatoes.
Can people with diabetes eat Jerusalem artichokes?
Yes, Jerusalem artichokes can fit into a meal plan for someone with diabetes, but their carbohydrates can still affect blood glucose. A doctor or dietitian can help tailor portions to your individual plan.
Raw Jerusalem artichoke Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B6
0.14mg · 8% DV
B3
1.3mg · 8% DV
B5
0.3mg · 6% DV
Minerals
Copper
0.2mg · 22% DV
Iron
3.4mg · 19% DV
Potassium ⭐
429mg · 13% DV
Phosphorus
78mg · 11% DV
Sodium
4mg · 0% DV
Raw Jerusalem artichoke Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Raw 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.
What is Raw Jerusalem artichoke?
Raw Jerusalem artichoke is the crisp tuber of a sunflower relative, not a type of artichoke. Native to North America, it is also known as sunchoke and is sold in markets in many countries. Its thin skin can be scrubbed clean or peeled; the flesh has a fresh crunch and a mildly sweet, nutty flavour. Shave or slice it into salads, or serve it simply with lemon and olive oil alongside a meal. It is low in calories and contains inulin, a fermentable fibre, so a small serving is a sensible way to try it if you have not eaten it before. A squeeze of lemon helps keep cut pieces from discolouring.
How Nutritious Is Raw 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 Raw 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 Raw Jerusalem artichoke Contain Allergens?
No known major allergens
Which Diets Is Raw 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
Raw Jerusalem artichoke Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
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Nutrition data compiled from USDA FoodData Central and scientific sources.