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Jerusalem artichoke nutrition, glycemic index, calories, net carbs & more

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 December 27, 2021
Education: General Medicine at YSMU
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. All these calories come from 17.44g of carbohydrates this food contains. 100g of Jerusalem Artichoke provides 3.65% of the daily need for calories.

Macronutrients chart

2% 18% 79% 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.

Food Calories per 100 grams
Jerusalem artichoke 73
Artichoke 47
Broccoli 34
Cauliflower 25
Garden asparagus 20
Chinese cabbage 13

Burning estimates

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

1 cup slices - 70kg person 1 cup slices - 100 kg person
Walking 27 min 19 min
Running 14 min 10 min
Cycling 13 min 9 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: December 27, 2021

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)
Insulin index ⓘ
N/A
Calories
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)
84% Potassium
83% Iron
69% Vitamin C
66% Vitamin B1
63% Net carbs
Explanation: The given food contains more Potassium than 84% of foods. Note that this food itself is richer in Potassium than it is in any other nutrient. Similarly, it is relatively rich in Iron, Vitamin C, Vitamin B1, and Net carbs.

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

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

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

Fiber content ratio for Jerusalem artichoke

9.6% 1.6% 6.24%
Sugar: 9.6 g
Fiber: 1.6 g
Other: 6.24 g

All nutrients for Jerusalem artichoke per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 37% 15.84g 3.4 times less than Chocolate Chocolate
Protein 5% 78% 2g 1.4 times less than Broccoli Broccoli
Fats 0% 96% 0.01g 3331 times less than Cheese Cheese
Carbs 6% 38% 17.44g 1.6 times less than Rice Rice
Calories 4% 80% 73kcal 1.6 times more than Orange Orange
Sugar N/A 40% 9.6g 1.1 times more than Coca-Cola Coca-Cola
Fiber 6% 42% 1.6g 1.5 times less than Orange Orange
Calcium 1% 66% 14mg 8.9 times less than Milk Milk
Iron 43% 17% 3.4mg 1.3 times more than Beef Beef
Magnesium 4% 68% 17mg 8.2 times less than Almond Almond
Phosphorus 11% 69% 78mg 2.3 times less than Chicken meat Chicken meat
Potassium 13% 16% 429mg 2.9 times more than Cucumber Cucumber
Sodium 0% 92% 4mg 122.5 times less than White Bread White Bread
Zinc 1% 89% 0.12mg 52.6 times less than Beef Beef
Copper 16% 39% 0.14mg Equal to Shiitake Shiitake
Vitamin A 0% 58% 20IU 835.3 times less than Carrot Carrot
Vitamin E 1% 77% 0.19mg 7.7 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 4% 31% 4mg 13.3 times less than Lemon Lemon
Vitamin B1 17% 34% 0.2mg 1.3 times less than Pea Pea
Vitamin B2 5% 78% 0.06mg 2.2 times less than Avocado Avocado
Vitamin B3 8% 65% 1.3mg 7.4 times less than Turkey meat Turkey meat
Vitamin B5 8% 65% 0.4mg 2.8 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 70% 0.08mg 1.5 times less than Oat Oat
Folate 3% 56% 13µg 4.7 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 0% 88% 0.1µg 1016 times less than Broccoli Broccoli
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 0% 100% 0g N/A Beef
Monounsaturated Fat N/A 95% 0g 2449.8 times less than Avocado Avocado
Polyunsaturated fat N/A 96% 0g 47174 times less than Walnut Walnut

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

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/169236/nutrients

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