Jicama: Calories, Nutrition and Health Benefits
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Perplexity One cup (130 g) of raw sliced jicama has about 49 calories, 11.5 g carbs and 6.4 g fiber, which leaves roughly 5 g net carbs. It is 90% water, nearly fat-free, and a good source of vitamin C. Per 100 g it is 38 kcal.
Quick Nutrition Facts
Per 1 cup raw jicama, sliced (130 g)
| Nutrient | Amount |
|---|---|
| Calories | 49 kcal |
| Protein | 0.9g |
| Carbohydrates | 11.5g |
| Fiber | 6.4g |
| Sugars | 2.3g |
| Fat | 0.1g |
| Sodium | 5 mg |
Macronutrient Breakdown
NUTRITIONIST'S INSIGHT
Jicama works as a crunchy swap for chips, crackers or sliced apple. A full cup costs under 50 calories and delivers about a quarter of a day's fiber plus about 29% of the vitamin C daily value. Much of the fiber is inulin, a prebiotic that gut bacteria ferment, so a first big serving can cause gas. Start with half a cup if you do not eat much fiber. Eat only the root: the vines, leaves and beans contain rotenone, which is toxic.
Myth Busters
MYTH #1: Jicama is a starchy vegetable like potato.
TRUTH: A cup has about 11.5 g carbs and 6.4 g fiber, so around 5 g net carbs and 49 kcal. A medium potato has several times the digestible carbs. USDA FoodData Central: Yambean (jicama), raw (SR Legacy, FDC 170073); Cleveland Clinic: Jicama Nutrition Facts and Benefits
MYTH #2: Jicama is high in sugar because it tastes sweet.
TRUTH: Raw jicama has 1.8 g sugar per 100 g, about 2.3 g per cup. The mild sweetness comes with 90% water and a lot of fiber. USDA FoodData Central: Yambean (jicama), raw (SR Legacy, FDC 170073); Cleveland Clinic: Jicama Nutrition Facts and Benefits
MYTH #3: The whole jicama plant is safe to eat.
TRUTH: Only the root is. The vines, leaves and seed pods contain rotenone, a natural insecticide that is toxic to humans in large amounts. Cleveland Clinic: Jicama Nutrition Facts and Benefits; Medical News Today: Jicama: Health benefits, nutrition, and diet tips
MYTH #4: Jicama will spike your blood sugar.
TRUTH: Its low sugar and high fiber give it a low glycemic index, and research on jicama polysaccharides describes it as a low-GI food. Polysaccharides of nutritional interest in jicama (Pachyrhizus erosus); Cleveland Clinic: Jicama Nutrition Facts and Benefits
MYTH #5: Jicama is a good source of protein.
TRUTH: A cup has under 1 g protein. Its strengths are fiber, water and vitamin C, so pair it with hummus, yogurt or beans for protein. USDA FoodData Central: Yambean (jicama), raw (SR Legacy, FDC 170073)
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 49 kcal per cup, 90% water and 6.4 g fiber, so it fills the plate for very few calories. USDA FoodData Central: Yambean (jicama), raw (SR Legacy, FDC 170073); Cleveland Clinic: Jicama Nutrition Facts and Benefits |
| Blood Sugar Control | | About 5 g net carbs per cup and a low glycemic index, so it adds crunch without a glucose spike. Polysaccharides of nutritional interest in jicama (Pachyrhizus erosus); Cleveland Clinic: Jicama Nutrition Facts and Benefits |
| Gut Health |  | Inulin is a prebiotic fiber that feeds gut bacteria, though large portions can cause gas in sensitive people. Cleveland Clinic: Jicama Nutrition Facts and Benefits; Everyday Health: Jicama Guide: Nutrition, Benefits, Side Effects, and More |
| Muscle Gain |  | Under 1 g protein per cup, so it supports a meal but does not contribute meaningful protein. USDA FoodData Central: Yambean (jicama), raw (SR Legacy, FDC 170073) |
| Heart Health | | Fiber and 195 mg potassium per cup help cholesterol and blood pressure, with almost no sodium or fat. Cleveland Clinic: Jicama Nutrition Facts and Benefits; USDA FoodData Central: Yambean (jicama), raw (SR Legacy, FDC 170073) |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Jicama
Jicama has only about 11.5 g carbs per cup and 6.4 g of that is fiber, so glucose barely moves. Expect a small rise around 45 minutes and a return to baseline within two hours. Polysaccharides of nutritional interest in jicama (Pachyrhizus erosus); Cleveland Clinic: Jicama Nutrition Facts and Benefits
Estimated Blood Sugar Response (1 cup raw jicama)
Modeled from net carbohydrate content and a low glycemic index. Not a measured CGM trace. Individual responses vary.
How to flatten the spike
- Use jicama sticks in place of crackers or chips with hummus or guacamole.
- Pair a cup with a protein such as Greek yogurt or beans to stay full longer.
- Eat it raw or lightly cooked; heavy sauces and sugary dips add more carbs than the jicama does.
- Start with about half a cup if you are new to inulin, then increase.
Cultural Significance
Jicama is native to Mexico and Central America, where vendors sell raw slices with lime juice, chili powder and salt. It is also sold as a Mexican turnip or yam bean, and it is a staple in Southeast Asian dishes such as Filipino and Thai spring rolls and salads, where its crunch holds up in fresh and cooked dishes.
Compare & Substitute
Jicama vs Similar Foods
| Nutrient | Raw apple, sliced (1 cup) | Raw carrot sticks (1 cup) | Raw cucumber, sliced (1 cup) |
|---|---|---|---|
| Calories | 57 kcal | 52 kcal | 16 kcal |
| Protein | 0.3g | 1.2g | 0.7g |
| Carbohydrates | 15.2g | 12.3g | 3.8g |
| Fat | 0.2g | 0.3g | 0.1g |
Frequently Asked Questions
How many calories are in jicama?
One cup (130 g) of raw sliced jicama has about 49 calories. Per 100 g it is 38 calories, according to USDA FoodData Central.
How many carbs are in jicama?
A cup has about 11.5 g carbs and 6.4 g fiber, so net carbs are roughly 5 g.
Is jicama keto friendly?
In moderate portions, yes. With about 5 g net carbs per cup it fits many keto plans, though a large serving uses a meaningful part of a strict daily limit.
Is jicama good for diabetics?
It is a low-glycemic, high-fiber vegetable, so it suits most diabetic meal plans. Check portions against your own carb targets and glucose readings.
Can you eat jicama raw?
Yes. Peel off the brown skin and eat the white flesh raw in slices, salads or slaw. Do not eat the vines, leaves or beans, which contain rotenone.
Does jicama cause gas?
It can. Jicama is rich in inulin, a prebiotic fiber that gut bacteria ferment, so a large first serving may cause bloating in some people.
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