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Jerusalem Artichoke Nutrition Facts

Jerusalem artichoke (Helianthus tuberosus L.) is a good source of many vitamins and minerals while also providing some fiber and protein. Otherwise known as sunchoke or sunroot, it is not related to artichokes. Rather, Jerusalem artichoke is a member of the sunflower family.

These artichokes look similar to knobby ginger roots. Their texture is like water chestnut when raw and white potato when cooked. Some call the flavor a combination of artichoke and potato, while others feel it tastes like chestnut.

Jerusalem Artichoke Nutrition Facts

Jerusalem artichoke (100 g) provides 290 calories, 7 g of protein, 12,3 g of carbohydrates, and 0g of fat. Jerusalem artichoke is an excellent source of iron, copper, magnesium, phosphorus, and potassium, inulin 66%, pectin 13%.

Carbs

Over 90% of the calories in Jerusalem artichokes come from complex carbohydrates. 100 g serving provides about 10% of daily fiber requirements. This root veggie is especially high in inulin, a fermentable fiber in the fructan family.

100 g also contains 9 grams of natural sugar. Although this may seem high, the glycemic index of Jerusalem artichokes is low.  This means that they have minimal effects on blood sugar, making them a good potato substitute for people with pre-diabetes or diabetes.

Fats

There is negligible fat in Jerusalem artichoke. This is helpful if you follow a low-fat diet or another eating plan that limits your fat intake.

Vitamins and Minerals

Jerusalem artichokes contain a variety of vitamins and minerals, notably iron, copper, magnesium, phosphorus, and potassium. You’ll also get some vitamin C, a variety of B vitamins, calcium, and a few other nutrients when you add this vegetable to your menu.

The iron in Jerusalem artichokes is non-heme iron (iron from a non-animal source). Eating foods rich in vitamin C—such as peppers, broccoli, and Brussels sprouts—along with your Jerusalem artichokes will help maximize the absorption of this iron.

Summary

Jerusalem artichoke is a rich source of complex carbs and, although high in natural sugars, has minimal effect on blood sugar levels. Jerusalem artichokes also offer a bit of protein, along with numerous vitamins and minerals.