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Jícama nutrition, glycemic index, calories, and serving size

Yambean (jicama), raw
*all the values are displayed for the amount of 100 grams

Jícama Glycemic index (GI)

17

Jicama, also known as Mexican yam bean, is the tuberous root of the jicama plant, belonging to the bean family. Unlike most tuberous root vegetables, jicama contains low amounts of starch, with high levels of dietary fiber. This makes the glycemic index of jicama low.

Similarly, another tuberous root belonging to the bean family, African yam bean, has a low glycemic index of 17 (1).

Besides the low glycemic index, jicama has also been researched to have beneficial effects on blood glucose levels. Jicama extract decreases the postprandial blood glucose level, by inhibiting an enzyme, called alpha glucosidase, that plays a part in breaking down starch (2).

Jicama may also have a preventive effect against diabetes. Isolated fiber from jicama has been studied to protect pancreatic tissues against degeneration caused by a high-sugar diet (3).

In conclusion, jicama can play an important protective role in the diet of individuals with prediabetes or diabetes mellitus type 2.

Sources.

  1. https://www.researchgate.net/publication/286364768
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4500521/
  3. https://www.id-press.eu/mjms/article/download/4528/4754/
Article author photo Victoria Mazmanyan
Profession: Yerevan State Medical University
Last updated: March 20, 2021

Important nutritional characteristics for Jícama

Jícama
Glycemic index ⓘ Source:
https://www.researchgate.net/publication/286364768
17 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup slices (120 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-2.6 (alkaline)
Calories
38
81% Fiber
81% Vitamin C
49% Carbs
47% Folate, food
46% Carotene, beta
Explanation: The given food contains more Fiber than 81% of foods. Note that this food itself is richer in Fiber than it is in any other nutrient. Similarly, it is relatively rich in Vitamin C, Carbs, Folate, food, and Carotene, beta.

Check out similar food or compare with current

Macronutrients chart

9% 91%
Protein:
Daily Value: 1%
0.72 g of 50 g
1%
Fats:
Daily Value: 0%
0.09 g of 65 g
0%
Carbs:
Daily Value: 3%
8.82 g of 300 g
3%
Water:
Daily Value: 5%
90.07 g of 2,000 g
5%
Other:
0.3 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 38
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
3%
Total Carbohydrate 9g
20%
Dietary Fiber 5g
Total Sugars g
Includes ? g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 12mg 1%

Iron 1mg 13%

Potassium 150mg 4%

*
The % Daily Value (DV) 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.

Health checks

Low in Cholesterol
ok
details
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
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details
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
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details
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
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details
Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
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details
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Jícama nutrition infographic

Jícama nutrition infographic
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Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 4% 23% 9% 8% 14% 1% 5% 16% 8% 4% 8%
Calcium: 12 mg of 1,000 mg 1%
Iron: 0.6 mg of 8 mg 8%
Magnesium: 12 mg of 420 mg 3%
Phosphorus: 18 mg of 700 mg 3%
Potassium: 150 mg of 3,400 mg 4%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 0.16 mg of 11 mg 1%
Copper: 0.048 mg of 1 mg 5%
Manganese: 0.06 mg of 2 mg 3%
Selenium: 0.7 µg of 55 µg 1%
Choline: 13.6 mg of 550 mg 2%

Mineral chart - relative view

Manganese
0.06 mg
TOP 65%
Potassium
150 mg
TOP 71%
Calcium
12 mg
TOP 71%
Iron
0.6 mg
TOP 73%
Magnesium
12 mg
TOP 80%
Copper
0.048 mg
TOP 81%
Choline
13.6 mg
TOP 82%
Selenium
0.7 µg
TOP 86%
Zinc
0.16 mg
TOP 87%
Phosphorus
18 mg
TOP 89%
Sodium
4 mg
TOP 92%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 10% 0% 68% 5% 7% 4% 9% 10% 9% 0% 1%
Vitamin A: 21 IU of 5,000 IU 0%
Vitamin E : 0.46 mg of 15 mg 3%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 20.2 mg of 90 mg 22%
Vitamin B1: 0.02 mg of 1 mg 2%
Vitamin B2: 0.029 mg of 1 mg 2%
Vitamin B3: 0.2 mg of 16 mg 1%
Vitamin B5: 0.135 mg of 5 mg 3%
Vitamin B6: 0.042 mg of 1 mg 3%
Folate: 12 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.3 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
20.2 mg
TOP 19%
Folate
12 µg
TOP 57%
Vitamin A
21 IU
TOP 58%
Vitamin E
0.46 mg
TOP 58%
Vitamin B6
0.042 mg
TOP 82%
Vitamin K
0.3 µg
TOP 84%
Vitamin B5
0.135 mg
TOP 86%
Vitamin B3
0.2 mg
TOP 87%
Vitamin B2
0.029 mg
TOP 88%
Vitamin B1
0.02 mg
TOP 88%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 0% 6% 4% 3% 4% 2% 3% 4% 9%
Tryptophan: 0 mg of 280 mg 0%
Threonine: 18 mg of 1,050 mg 2%
Isoleucine: 16 mg of 1,400 mg 1%
Leucine: 25 mg of 2,730 mg 1%
Lysine: 26 mg of 2,100 mg 1%
Methionine: 7 mg of 1,050 mg 1%
Phenylalanine: 17 mg of 1,750 mg 1%
Valine: 22 mg of 1,820 mg 1%
Histidine: 19 mg of 700 mg 3%

Fat type information

0.021% 0.005% 0.043%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.043 g

Fiber content ratio for Jícama

1.8% 4.9% 2.12%
Sugar: 1.8 g
Fiber: 4.9 g
Other: 2.12 g

All nutrients for Jícama per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 2% 88% 0.72g 3.9 times less than Broccoli
Fats 0% 94% 0.09g 370.1 times less than Cheese
Carbs 3% 51% 8.82g 3.2 times less than Rice
Calories 2% 91% 38kcal 1.2 times less than Orange
Sugar 0% 61% 1.8g 5 times less than Coca-Cola
Fiber 20% 19% 4.9g 2 times more than Orange
Calcium 1% 71% 12mg 10.4 times less than Milk
Iron 8% 73% 0.6mg 4.3 times less than Beef
Magnesium 3% 80% 12mg 11.7 times less than Almond
Phosphorus 3% 89% 18mg 10.1 times less than Chicken meat
Potassium 4% 71% 150mg Equal to Cucumber
Sodium 0% 92% 4mg 122.5 times less than White Bread
Zinc 1% 87% 0.16mg 39.4 times less than Beef
Copper 5% 81% 0.05mg 3 times less than Shiitake
Vitamin E 3% 58% 0.46mg 3.2 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 22% 19% 20.2mg 2.6 times less than Lemon
Vitamin B1 2% 88% 0.02mg 13.3 times less than Pea
Vitamin B2 2% 88% 0.03mg 4.5 times less than Avocado
Vitamin B3 1% 87% 0.2mg 47.9 times less than Turkey meat
Vitamin B5 3% 86% 0.14mg 8.4 times less than Sunflower seed
Vitamin B6 3% 82% 0.04mg 2.8 times less than Oat
Folate 3% 57% 12µg 5.1 times less than Brussels sprout
Vitamin B12 0% 100% 0µg N/A
Vitamin K 0% 84% 0.3µg 338.7 times less than Broccoli
Threonine 0% 97% 0.02mg 40 times less than Beef
Isoleucine 0% 97% 0.02mg 57.1 times less than Salmon
Leucine 0% 97% 0.03mg 97.2 times less than Tuna
Lysine 0% 97% 0.03mg 17.4 times less than Tofu
Methionine 0% 97% 0.01mg 13.7 times less than Quinoa
Phenylalanine 0% 97% 0.02mg 39.3 times less than Egg
Valine 0% 97% 0.02mg 92.2 times less than Soybean
Histidine 0% 95% 0.02mg 39.4 times less than Turkey meat
Cholesterol 0% 100% 0mg N/A
Trans Fat 0% 100% 0g N/A
Saturated Fat 0% 91% 0.02g 280.7 times less than Beef
Monounsaturated Fat 0% 94% 0.01g 1959.8 times less than Avocado
Polyunsaturated fat 0% 91% 0.04g 1097.1 times less than Walnut

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170073/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.
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