Calories in Jicama: Nutritional facts for Jicama Types

A 100 gram serving of raw jicama contains 38 calories.

One kilogram (1000g) of raw jicama contains 380 calories.

A single slice of jicama (6 grams) contains 2.3 calories. A small jicama (365 grams) contains 139 calories. A medium jicama (659 grams) contains 250 calories. A large jicama (1200 grams) contains 456 calories.

Jicama delivers multiple health advantages because of a high concentration of dietary fiber, Vitamin C, and beneficial plant compounds. The list below details some of the key health benefits of jicama.

• Jicama supports digestive health. The root vegetable is exceptionally rich in inulin, a type of prebiotic fiber that nourishes beneficial gut bacteria. A healthy gut microbiome is essential for proper digestion and overall wellness. A review by Roberfroid, M. B. (2007), "Inulin-Type Fructans: Functional Food Ingredients," details how these prebiotic fibers promote the growth of bifidobacteria in the gut, leading to improved bowel function.
• Jicama boosts immune function. Jicama is an excellent source of Vitamin C, a powerful antioxidant that protects cells from damage and is critical for a strong immune system. A single 100-gram serving provides a substantial amount of this vitamin. A study by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function," explains that Vitamin C supports various cellular functions of both the innate and adaptive immune systems.
• Jicama aids heart health. The potassium in jicama helps to regulate blood pressure by counteracting the effects of sodium. The high soluble fiber content also helps to lower cholesterol levels. A clinical trial by Appel, L. J., et al. (1997), "A clinical trial of the effects of dietary patterns on blood pressure," demonstrated that diets rich in fruits, vegetables, and low-fat dairy, which provide high levels of potassium, can substantially lower blood pressure.

The jicama root is a nutritious vegetable, but other parts of the plant are toxic and should not be eaten. The points below detail these potential concerns.

• The leaves, stems, and seeds of the jicama plant are poisonous. These parts of the plant contain rotenone, a natural insecticide that is toxic to humans if ingested. A study by Ling, H. C., et al. (2021), "Toxic Effects of Rotenone on the Digestive System," discusses the cellular damage that rotenone can cause. The tuberous root, which is the part sold for consumption, is perfectly safe to eat.
• Jicama can cause digestive discomfort in some individuals. The high inulin fiber content, while beneficial for gut health, can cause gas and bloating in people who are not accustomed to a high-fiber diet, especially when consumed in large amounts. An alternative vegetable with lower inulin content is the daikon radish. A daily suggested amount is one cup (120g) of sliced jicama.

Yes, jicamas are a good food choice because the root vegetable provides numerous singkamas benefits for digestive health, immune function, and blood sugar control. The jicama nutrition profile is notable for a high concentration of prebiotic fiber called inulin. This fiber promotes the growth of healthy gut bacteria, which is essential for proper digestive function, a mechanism detailed in a review by Slavin, J. L. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits." For immune health, jicama is an excellent source of Vitamin C, an antioxidant that supports the body's defense systems, as explained in research by Carr, A. C., & Maggini, S. (2017), "Vitamin C and Immune Function." The combination of high fiber and low sugar content helps to moderate blood sugar absorption after a meal, supporting stable glucose levels.

Yes, jicama is good for diabetics. The root vegetable has a low glycemic index, meaning the carbohydrates are absorbed slowly and do not cause a rapid spike in blood sugar levels. A study by Brand-Miller, J. C., et al. (2003), "Low-glycemic index diets in the management of diabetes," concluded that low-GI diets improve overall blood glucose control in individuals with diabetes. Jicama's high fiber content, particularly inulin, further supports blood sugar management. A randomized controlled trial by Guess, N. D., et al. (2015), "A randomized controlled trial: the effect of inulin on glucose homeostasis in subtypes of prediabetes," found that inulin supplementation improved glucose control in prediabetic individuals. The low calorie and carbohydrate count of jicama makes the vegetable an excellent choice for a diabetic-friendly eating plan, a concept supported by research from the American Diabetes Association (2019) on the benefits of non-starchy vegetables.

The calorie content of jicama does not change between the different common types. Both the Jicama de Agua and the Jicama de Leche varieties contain an identical number of calories in their raw state. The primary factor that alters the calorie count is the preparation method. The lowest calorie form of jicama is raw, containing 38 calories per 100 grams. The highest calorie form would result from cooking methods that add fats or sugars, such as frying jicama into chips or glazing the vegetable with a sugary sauce.

Yes, jicama can be eaten raw. The tuberous root of the jicama plant is safe and is most commonly consumed raw to preserve the crisp, juicy texture. Eating jicama raw provides the maximum amount of Vitamin C, as this nutrient is sensitive to heat and can be diminished during cooking, a point detailed in research by Lesková, E., et al. (2006), "Vitamin losses: Retention during heat treatment." The raw root is also an excellent source of prebiotic fiber, which supports gut health. A study by Slavin, J. L. (2013), "Fiber and Prebiotics: Mechanisms and Health Benefits," explains how these fibers nourish beneficial bacteria. A significant risk is that only the white, fleshy root is edible. The skin, stem, leaves, and seeds of the jicama plant contain rotenone, a natural toxin, and must be discarded.

The origin of jicama (Pachyrhizus erosus) is in Mexico and Central America, where the root has been cultivated for centuries by indigenous cultures, including the Aztecs and Mayans. The name jicama comes from the Nahuatl word xīcamatl. The root was a staple food, valued for the refreshing, hydrating properties of the crisp flesh. Spanish traders introduced jicama to Asia in the 17th century via the Manila-Acapulco galleon trade route. The plant adapted well to the climate of the Philippines, where the vegetable became known as singkamas and was integrated into local dishes like lumpiang sariwa (fresh spring rolls). From the Philippines, the cultivation of jicama spread throughout Southeast Asia and China. In the United States, jicama gained popularity in the latter half of the 20th century, largely through the influence of Mexican cuisine, where the root is a classic ingredient in salads and is famously served as a street food snack, sliced and sprinkled with chili powder, salt, and lime juice.