Jicama: Nutritional Value, Health Benefits, and Usage Guide
Discover why jicama is the fiber-rich, low-calorie root vegetable that boosts heart health, digestion, and immunity.
Image: ShutterStock
Jicama: The Nutrition-Packed Root Vegetable
Jicama (pronounced HEE-kah-ma) is a globe-shaped root vegetable native to Mexico and widely appreciated for its crisp texture and mildly sweet, nutty flavor. Also known as yam bean, Mexican turnip, or Mexican potato, jicama stands out nutritionally and offers a variety of health benefits, making it an excellent addition to a balanced diet .
What Is Jicama?
Jicama is the edible tuberous root of the Pachyrhizus erosus plant. It has a thin, golden-brown skin and crunchy, starchy white flesh. Its taste is often compared to a cross between a water chestnut and a pear. While popular in Mexican cuisine, jicama is now cultivated in many warm regions around the world .
Important Safety Note: Only the root is safe to eat; the rest of the plant (including leaves, beans, and flowers) contains rotenone, a toxic compound. Always peel jicama before consuming it, and avoid eating the skin or other plant parts .
Jicama Nutrition Facts
Jicama is celebrated for its impressive nutrient profile as well as its low calorie and carbohydrate content. Here is a typical nutritional breakdown for one cup (130 grams) of raw jicama :
| Nutrient | Amount (per 130g serving) | % Daily Value |
|---|---|---|
| Calories | 49 | – |
| Carbohydrates | 11.5 g | – |
| Protein | 1 g | – |
| Fat | 0.1 g | – |
| Fiber | 6.4 g | 20% (adults) |
| Vitamin C | 26.3 mg | 29% (men), 35% (women) |
| Folate | 4% RDA | – |
| Iron | 4% RDA | – |
| Magnesium | 4% RDA | – |
| Potassium | 6% RDA | – |
| Manganese | 4% RDA | – |
| Water | ~85% | – |
Most of jicama’s calories come from carbohydrates, specifically fiber, making it a filling, nutrient-dense option for a variety of diets .
Top Health Benefits of Jicama
- Rich in Fiber: Promotes digestive health and regularity
- High in Antioxidants: Helps fight oxidative stress and cell damage
- Supports Heart Health: May reduce cholesterol and blood pressure
- Supports Weight Loss: Low-calorie, filling, and hydrating
- Diabetes-Friendly: Low glycemic index with slow carb absorption
- Beneficial Vitamins & Minerals: Vitamin C, potassium, magnesium, and more
- Boosts Immunity & Oral Health: Vitamin C supports immune function and gum health
- Gut Health: Prebiotic fiber (inulin) feeds beneficial gut bacteria
- Versatile Uses: Can be consumed raw or cooked in salads, snacks, and main dishes
Packed With Nutrients
Consuming jicama delivers a substantial amount of essential vitamins and minerals while keeping calories low. The high fiber content is crucial for digestive health and satiety, and the water content aids in hydration, especially in hot climates .
High in Antioxidants
Jicama supplies significant antioxidants such as vitamin C, vitamin E, selenium, and beta-carotene. These compounds protect cells against oxidative stress caused by free radicals, which are linked to chronic diseases like cancer, heart disease, and cognitive decline . Scientific reviews have shown that jicama’s phytochemicals may have additional anti-inflammatory and anticancer properties .
May Boost Heart Health
With its impressive fiber levels, jicama can help lower LDL (“bad”) cholesterol and reduce blood pressure, supporting overall cardiovascular health. Research suggests that consuming jicama or jicama juice can reduce the risk of blood clots and lower diastolic blood pressure . High-fiber diets are consistently linked with a reduced risk of heart disease and stroke .
Supports Digestive Health
Jicama’s fiber, particularly inulin, acts as a prebiotic. Prebiotics feed beneficial gut bacteria that help maintain gut balance, encouraging regularity and protecting against constipation . This dietary fiber also bulks up stool and may promote bowel regularity, providing relief from digestive issues .
Regulates Blood Sugar (Diabetes Management)
Because it is low in sugars and has a low glycemic index, jicama does not cause spikes in blood sugar levels. Its high fiber slows the absorption of carbohydrates in the digestive tract, making it an ideal choice for people with or at risk of type 2 diabetes . It can be safely substituted for potatoes in recipes and enjoyed as a healthy snack .
Safe for Weight Loss Diets
Jicama’s low calorie count, high fiber, and high water content make it a satisfying food for weight management. It adds bulk and texture to dishes without contributing many calories, helping people feel fuller for longer periods. It is especially valuable for those trying to lose weight or maintain a healthy weight .
Immune and Oral Health Support
Vitamin C in jicama supports the immune system, aids wound healing, and helps keep teeth and gums in good condition. Additionally, vitamin B6 contributes to brain health and the formation of red blood cells .
Helps with Hydration
About 85% of jicama is water, making it a refreshing addition to the diet that helps you stay hydrated, especially crucial in warm climates or after exercise .
Gut Health: Prebiotic Power
Jicama contains inulin, a prebiotic fiber that supports the growth of healthy gut bacteria. These bacteria aid digestion, synthesize vitamins, and strengthen immune function. Eating jicama regularly contributes to a more robust microbiome and improved digestive health .
Is Jicama Safe to Eat?
- Eat Only the Root: The root is safe. The rest of the plant (beans, leaves, flowers) is toxic due to rotenone .
- Always Peel First: Remove the papery brown skin before consuming; the skin is not edible .
- Allergy Caution: Discontinue use if you experience digestive or allergic symptoms after eating jicama .
Is Jicama Good for Diabetics?
Jicama is an excellent choice for diabetics and those on low-sugar diets:
- Low Glycemic Index: Produces a slow, moderate rise in blood sugar
- Rich in Fiber: Slows carbohydrate absorption
- Nutrient Dense: Contains important vitamins and minerals, like vitamin C, potassium, and magnesium
- Hydrating: High water content aids overall health
- Great Potato Substitute: Use raw or cooked in place of potatoes for fewer carbs
How to Use Jicama in Your Diet
- Raw Slices: Peel, slice, and serve with lime juice, chili powder, or dips as a crunchy snack
- In Salads: Add julienned or diced jicama to salads for texture and nutrition
- As a Potato Substitute: Use in stir-fries, soups, or baked recipes where you’d normally use potatoes
- For Dips: Jicama sticks pair well with hummus or nut butters
- In Salsas: Diced jicama adds a crispy element to fruit and vegetable salsas
Culinary Tips
- Jicama’s mild sweetness makes it perfect for both savory and sweet dishes
- It remains crisp even when cooked lightly, making it ideal for stir-fries
- Combine with citrus fruits, avocado, and herbs for fresh salad variations
- Use jicama fries as a healthier alternative to traditional French fries
Frequently Asked Questions (FAQs) About Jicama
Q: What does jicama taste like?
A: Jicama is crisp, juicy, and mildly sweet, with a flavor often described as a cross between a potato, pear, and water chestnut .
Q: Can I eat jicama raw?
A: Yes, jicama is safe and tasty when eaten raw. Always peel the skin first. Raw slices are commonly added to salads or enjoyed as snacks .
Q: Is jicama good for weight loss?
A: Absolutely. Jicama is low in calories, high in fiber, and water-rich, making it a satisfying food for weight management diets .
Q: Is jicama suitable for people with diabetes?
A: Yes. Its low glycemic index and high fiber content make it ideal for keeping blood sugar stable. Jicama can be used as a substitute for potatoes and other higher-carb foods .
Q: Are there any safety concerns with jicama?
A: Only the root is edible. Other plant parts (flowers, beans, stems) are toxic due to rotenone. Always remove the skin and eat just the peeled root .
Q: Can jicama help with digestion?
A: Yes. Jicama’s fiber (especially inulin) acts as a prebiotic, feeding good gut bacteria and promoting regular bowel movements .
Q: How should I store jicama?
A: Store whole jicama in a cool, dry place for up to two weeks. Cut pieces should be refrigerated and consumed within a few days for best texture and taste.
Summary Table: Jicama At a Glance
| Feature | Details |
|---|---|
| Origin | Mexico (now globally cultivated) |
| Other Names | Yam bean, Mexican turnip, Mexican potato |
| Main Nutrients | Fiber, vitamin C, potassium, magnesium, water |
| Calories (per cup) | 49 |
| Edible Part | Peeled root only |
| Top Health Benefits | Digestive health, heart health, blood sugar control, hydration |
| Common Uses | Raw salads, snacks, stir-fries, salsas |
Conclusion: Why Add Jicama to Your Diet?
Jicama is a nutritious, versatile root vegetable loaded with fiber, water, essential vitamins, and minerals—making it an asset for heart health, digestion, immune support, and blood sugar control. With its pleasant crunch and mild, sweet flavor, it can easily be integrated into both sweet and savory recipes. For safe, optimal nutrition, always peel the root before eating, and enjoy jicama as part of a balanced, healthy diet.
References
Read full bio of Sneha Tete
