Jerusalem-artichokes, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 4 MG | 4% | |
| Thiamin | 0.2 MG | 17% | |
| Riboflavin | 0.1 MG | 5% | |
| Niacin | 1.3 MG | 8% | |
| Pantothenic acid | 0.4 MG | 8% | |
| Vitamin B-6 | 0.1 MG | 5% | |
| Folate, total | 13 UG | 3% | |
| Choline, total | 30 MG | 5% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 1 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.2 MG | 1% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.1 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 14 MG | 1% | |
| Iron, Fe | 3.4 MG | 19% | |
| Magnesium, Mg | 17 MG | 4% | |
| Phosphorus, P | 78 MG | 6% | |
| Potassium, K | 429 MG | 9% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.1 MG | 1% | |
| Copper, Cu | 0.1 MG | 16% | |
| Manganese, Mn | 0.1 MG | 3% | |
| Selenium, Se | 0.7 UG | 1% |
Nutrition Highlights
- Low in calories with 73 kcal per 100g.
- Very low in fat (0.0g per 100g).
About Jerusalem-artichokes, raw
These knobby, brown-skinned tubers are often mistaken for a type of artichoke, but they're actually the root of a sunflower species native to North America. With a crisp texture and a mildly sweet, nutty flavor, they can be eaten raw or cooked. Nutritionally, they stand out for their high content of inulin, a type of prebiotic fiber that supports gut health by feeding beneficial bacteria in the digestive tract. They're also a good source of potassium, iron, and vitamin C, while being naturally low in calories and fat.
Because of their inulin content, they may cause gas or bloating in some people, especially when eaten in large amounts or if someone is not used to high-fiber foods. Cooking them—whether roasted, sautéed, or pureed into soups—can make them easier to digest. Raw, they add a satisfying crunch to salads or can be sliced and enjoyed with dips. Their versatility makes them a great addition to both savory dishes and lighter, fresh preparations, offering a nutrient boost with a unique taste and texture.
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