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Jerusalem artichoke nutrition: calories, carbs, GI, protein, fiber, fats

Jerusalem-artichokes, raw
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on September 11, 2023
Medically reviewed by Jack Yacoubian Article author photo Jack  Yacoubian
Jerusalem artichoke

Jerusalem artichoke calories

Calories per 100 g

Jerusalem artichoke is a low-calorie food. A 100g of this vegetable provides only 73 calories. It is a perfect option for a low-calorie diet. The calories in Jerusalem artichoke are mainly from its carb content, which is equal to 17.44g. 100g of Jerusalem Artichoke provides 3.65% of the daily need for calories.

Macronutrients chart

2% 17% 77% 3%
Protein:
Daily Value: 4%
2 g of 50 g
4%
Fats:
Daily Value: 0%
0.01 g of 65 g
0%
Carbs:
Daily Value: 6%
17.44 g of 300 g
6%
Water:
Daily Value: 4%
78.01 g of 2,000 g
4%
Other:
2.54 g

Calories per serving size

The serving size of Jerusalem artichoke is 1 cup slices (150 g). This quantity contains 110 calories.

Comparison

Jerusalem artichokes are lower in calories than 80% of foods.

Jerusalem artichokes have more calories than artichokes. They are also higher in calories than broccoli and Chinese cabbage.

With the help of the table below, you can compare the calorie content of Jerusalem artichokes with that of some other foods.

FoodCalories per 100 grams
Jerusalem artichoke73
Artichoke47
Broccoli34
Cauliflower25
Garden asparagus20
Chinese cabbage13

Burning estimates

The table below shows how long it takes to burn 110 calories (1 cup slices of Jerusalem artichoke) and the required activity. The MET technique (Metabolic Equivalent of a Task) was used to evaluate this (1) (2).

 1 cup slices - 70kg person1 cup slices - 100 kg person
Walking27 min19 min
Running14 min10 min
Cycling13 min9 min

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428382/
  2. 2011 Compendium of Physical Activities
Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: September 11, 2023
Medically reviewed by Jack Yacoubian

Important nutritional characteristics for Jerusalem artichoke

Jerusalem artichoke
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Glycemic load 8 (low)
Calories ⓘ Calories per 100-gram serving 73
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 15.84 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 cup slices (150 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. -5.8 (alkaline)
Oxalates ⓘ https://pubmed.ncbi.nlm.nih.gov/28867090/ 14mg
TOP 16% Potassium ⓘHigher in Potassium content than 84% of foods
TOP 17% Iron ⓘHigher in Iron content than 83% of foods
TOP 31% Vitamin C ⓘHigher in Vitamin C content than 69% of foods
TOP 34% Vitamin B1 ⓘHigher in Vitamin B1 content than 66% of foods
TOP 37% Net carbs ⓘHigher in Net carbs content than 63% of foods

Jerusalem artichoke calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 73
Calories in 1 cup slices 110 150 g

Jerusalem artichoke Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Jerusalem artichoke Glycemic load (GL)

8

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 5% 128% 13% 34% 38% 1% 4% 47% 8% 4% 17%
Calcium: 14 mg of 1,000 mg 1%
Iron: 3.4 mg of 8 mg 43%
Magnesium: 17 mg of 420 mg 4%
Phosphorus: 78 mg of 700 mg 11%
Potassium: 429 mg of 3,400 mg 13%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 0.12 mg of 11 mg 1%
Copper: 0.14 mg of 1 mg 16%
Manganese: 0.06 mg of 2 mg 3%
Selenium: 0.7 µg of 55 µg 1%
Choline: 30 mg of 550 mg 5%

Mineral chart - relative view

Potassium
429 mg
TOP 16%
Iron
3.4 mg
TOP 17%
Copper
0.14 mg
TOP 39%
Manganese
0.06 mg
TOP 65%
Calcium
14 mg
TOP 66%
Magnesium
17 mg
TOP 68%
Phosphorus
78 mg
TOP 69%
Choline
30 mg
TOP 70%
Selenium
0.7 µg
TOP 86%
Zinc
0.12 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% 4% 0% 14% 50% 14% 25% 24% 18% 10% 0% 1%
Vitamin A: 20 IU of 5,000 IU 0%
Vitamin E : 0.19 mg of 15 mg 1%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 4 mg of 90 mg 4%
Vitamin B1: 0.2 mg of 1 mg 17%
Vitamin B2: 0.06 mg of 1 mg 5%
Vitamin B3: 1.3 mg of 16 mg 8%
Vitamin B5: 0.397 mg of 5 mg 8%
Vitamin B6: 0.077 mg of 1 mg 6%
Folate: 13 µg of 400 µg 3%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0.1 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
4 mg
TOP 31%
Vitamin B1
0.2 mg
TOP 34%
Folate
13 µg
TOP 56%
Vitamin A
20 IU
TOP 58%
Vitamin B3
1.3 mg
TOP 65%
Vitamin B5
0.397 mg
TOP 65%
Vitamin B6
0.077 mg
TOP 70%
Vitamin E
0.19 mg
TOP 77%
Vitamin B2
0.06 mg
TOP 78%
Vitamin K
0.1 µg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Fat type information

80% 20%
Saturated Fat: 0 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.001 g

Fiber content ratio for Jerusalem artichoke

55% 9% 36%
Sugar: 9.6 g
Fiber: 1.6 g
Other: 6.24 g

All nutrients for Jerusalem artichoke per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 73kcal 4% 80% 1.6 times more than OrangeOrange
Protein 2g 5% 78% 1.4 times less than BroccoliBroccoli
Fats 0.01g 0% 96% 3331 times less than Cheddar CheeseCheddar Cheese
Vitamin C 4mg 4% 31% 13.3 times less than LemonLemon
Net carbs 15.84g N/A 37% 3.4 times less than ChocolateChocolate
Carbs 17.44g 6% 38% 1.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 3.4mg 43% 17% 1.3 times more than BeefBeef
Calcium 14mg 1% 66% 8.9 times less than MilkMilk
Potassium 429mg 13% 16% 2.9 times more than CucumberCucumber
Magnesium 17mg 4% 68% 8.2 times less than AlmondAlmond
Sugar 9.6g N/A 40% 1.1 times more than Coca-ColaCoca-Cola
Fiber 1.6g 6% 42% 1.5 times less than OrangeOrange
Copper 0.14mg 16% 39% Equal to ShiitakeShiitake
Zinc 0.12mg 1% 89% 52.6 times less than BeefBeef
Phosphorus 78mg 11% 69% 2.3 times less than Chicken meatChicken meat
Sodium 4mg 0% 92% 122.5 times less than White BreadWhite Bread
Vitamin A 20IU 0% 58% 835.3 times less than CarrotCarrot
Vitamin A RAE 1µg 0% 72%
Vitamin E 0.19mg 1% 77% 7.7 times less than KiwifruitKiwifruit
Selenium 0.7µg 1% 86%
Manganese 0.06mg 3% 65%
Vitamin B1 0.2mg 17% 34% 1.3 times less than Pea rawPea raw
Vitamin B2 0.06mg 5% 78% 2.2 times less than AvocadoAvocado
Vitamin B3 1.3mg 8% 65% 7.4 times less than Turkey meatTurkey meat
Vitamin B5 0.4mg 8% 65% 2.8 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 70% 1.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.1µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 13µg 3% 56% 4.7 times less than Brussels sproutBrussels sprout
Trans Fat 0g N/A 100% N/AMargarine
Saturated Fat 0g 0% 100% N/ABeef
Monounsaturated Fat 0g N/A 95% 2449.8 times less than AvocadoAvocado
Polyunsaturated fat 0g N/A 96% 47174 times less than WalnutWalnut
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 73
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
6%
Total Carbohydrate 17g
8%
Dietary Fiber 2g
Total Sugars g
Includes ? g Added Sugars
Protein 2g
Vitamin D 0mcg 0%

Calcium 14mg 1%

Iron 3mg 38%

Potassium 429mg 13%

*
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
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

Jerusalem artichoke nutrition infographic

Jerusalem artichoke nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. 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/169236/nutrients

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