Jicama: Nutritional Value, Health Benefits, and How to Enjoy This Crunchy Root Vegetable

Jicama is a crispy, slightly sweet root vegetable that’s gaining popularity in the United States for its impressive nutritional profile and versatile culinary uses. This crunchy vegetable offers numerous health benefits, from supporting digestive health to potentially reducing disease risk.

Also known as Mexican yam bean, Mexican turnip, or Chinese potato, jicama (pronounced HEE-kah-mah) features a brown papery skin covering crisp white flesh. Its texture resembles a cross between an apple and a potato, with a mildly sweet, nutty flavor that makes it perfect for both raw and cooked dishes.

Native to Mexico and Central America, jicama is now cultivated in warm regions worldwide, including parts of Southeast Asia, the Caribbean, and Africa. Let’s explore the science-backed health benefits of this remarkable vegetable and why you should consider adding it to your regular diet.

What Is Jicama?

Jicama (Pachyrhizus erosus) is a leguminous root vegetable belonging to the bean family. The edible portion grows underground as a large tuberous root, while the plant produces vines, leaves, flowers, and seed pods above ground.

It’s important to note that only the root is safe to eat. The leaves, stems, seeds, and pods contain rotenone, a naturally occurring compound that can be toxic if consumed. Always peel jicama thoroughly before eating and discard all other parts of the plant.

The jicama root can grow quite large, sometimes weighing up to 50 pounds, though most sold in stores weigh between 1-5 pounds. When selecting jicama, look for firm roots with dry, unblemished skin.

Jicama Nutrition Facts

Jicama is remarkably nutritious while being low in calories, making it an excellent choice for health-conscious individuals. One cup (approximately 130 grams) of raw jicama provides:

• Calories: 49
• Carbohydrates: 11.5 grams
• Dietary Fiber: 6.4 grams (about 23% of daily needs)
• Protein: 1 gram
• Fat: 0.1 grams
• Vitamin C: 26.3 mg (29-44% of daily needs)
• Folate: 16 mcg (4% of daily needs)
• Potassium: 195 mg (6% of daily needs)
• Magnesium: 16 mg (4% of daily needs)
• Iron: 0.8 mg (4% of daily needs)
• Manganese: 0.08 mg (4% of daily needs)

Jicama is also composed of approximately 85% water, contributing to its refreshing, crisp texture and helping with hydration.

8 Evidence-Based Health Benefits of Jicama

1. Exceptional Source of Dietary Fiber

One of jicama’s most impressive nutritional features is its high fiber content. A single cup provides more than 6 grams of fiber, representing roughly one-fifth to one-quarter of the recommended daily intake for most adults.

Dietary fiber is essential for numerous bodily functions. It helps regulate bowel movements, maintains healthy cholesterol levels, stabilizes blood sugar, and supports weight management by promoting feelings of fullness.

The fiber in jicama is primarily soluble fiber, including a special type called inulin. Inulin serves as a prebiotic, feeding beneficial bacteria in your gut and supporting overall digestive health.

2. Rich in Immune-Boosting Vitamin C

Jicama is an excellent source of vitamin C, providing nearly one-third of the daily requirement in just one cup. Vitamin C is a powerful antioxidant that plays crucial roles in immune function, collagen production, wound healing, and iron absorption.

As an antioxidant, vitamin C helps neutralize harmful free radicals in the body, potentially reducing oxidative stress and inflammation. This protective effect may lower the risk of chronic diseases, including cardiovascular disease and certain cancers.

Unlike many vitamin C-rich fruits, jicama provides this nutrient without significant sugar content, making it an ideal choice for those monitoring their sugar intake.

3. Supports Cardiovascular Health

Several components in jicama contribute to heart health. The high fiber content helps reduce LDL (bad) cholesterol levels and supports healthy blood pressure, both critical factors in preventing heart disease and stroke.

Research suggests that regular consumption of fiber-rich foods like jicama can significantly decrease cardiovascular disease risk. The fiber binds to cholesterol in the digestive system, helping remove it from the body before it enters the bloodstream.

Additionally, jicama contains potassium, an essential mineral that helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. Adequate potassium intake is associated with reduced stroke risk and better overall heart health.

Some studies have also indicated that jicama juice may help prevent blood clot formation and reduce diastolic blood pressure, further supporting cardiovascular wellness.

4. Promotes Healthy Digestion

The combination of high fiber content and significant water composition makes jicama excellent for digestive health. Dietary fiber adds bulk to stool and helps it move more efficiently through the intestinal tract, preventing constipation and promoting regular bowel movements.

The inulin in jicama acts as a prebiotic fiber that feeds beneficial gut bacteria. These microorganisms ferment inulin in the colon, producing short-chain fatty acids that nourish colon cells and support digestive system health.

This prebiotic effect helps maintain a balanced gut microbiome, which is increasingly recognized as fundamental to overall health, affecting everything from digestion and immunity to mood and metabolism.

For individuals experiencing occasional constipation, incorporating jicama into the diet may provide gentle, natural relief without the need for over-the-counter remedies.

5. Supports Beneficial Gut Bacteria

Beyond its digestive benefits, jicama’s prebiotic fiber specifically nourishes beneficial bacteria in your gut microbiome. A healthy, diverse gut microbiome is associated with numerous health advantages, including stronger immunity, better mental health, improved metabolism, and reduced inflammation.

Research has shown that diets rich in prebiotic foods can increase populations of beneficial bacteria like Bifidobacteria and Lactobacilli while decreasing potentially harmful bacteria. This improved bacterial balance may help reduce the risk of various health conditions, including obesity, type 2 diabetes, inflammatory bowel disease, and even certain mental health disorders.

Animal studies have demonstrated that jicama-enhanced probiotic foods may be more effective at regulating blood sugar than standard probiotic products, likely due to the inulin content.

By regularly consuming prebiotic-rich foods like jicama, you’re essentially cultivating a healthier internal ecosystem that supports your overall wellbeing.

6. May Aid Weight Management

Jicama is an ideal food for those looking to manage their weight. It’s nutrient-dense but calorie-sparse, meaning you get substantial nutrition without excessive calories. One cup contains only 49 calories while providing significant fiber, vitamins, and minerals.

The high fiber content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Fiber also slows digestion, which helps stabilize blood sugar levels and prevents the energy crashes that often lead to unhealthy snacking.

Animal research has indicated that jicama supplementation may help prevent weight gain and blood sugar spikes, even when consuming a high-sugar diet. While human studies are needed, these findings suggest promising potential for weight management support.

Additionally, jicama’s effect on insulin sensitivity may contribute to weight management. Improved insulin sensitivity helps your body use glucose more efficiently, reducing the likelihood of excess glucose being stored as fat.

The high water content also contributes to jicama’s ability to promote fullness without adding calories, making it a smart snack choice for weight-conscious individuals.

7. Contains Valuable Antioxidants

Beyond vitamin C, jicama contains several other antioxidant compounds, including vitamin E, selenium, and beta-carotene. These antioxidants work together to combat oxidative stress, a process involving unstable molecules called free radicals that can damage cells.

Oxidative stress is implicated in aging and numerous chronic diseases, including cancer, diabetes, neurodegenerative disorders, and cardiovascular disease. By consuming antioxidant-rich foods like jicama, you provide your body with tools to neutralize free radicals and protect cellular health.

Research has identified various bioactive compounds in different parts of the jicama plant, including the tuber (the part we eat), that demonstrate antioxidant and anti-inflammatory properties. These compounds may help reduce chronic disease risk when jicama is consumed as part of a balanced diet.

8. May Support Blood Sugar Control

Jicama’s low glycemic index and high fiber content make it beneficial for blood sugar management. The fiber slows the absorption of sugar into the bloodstream, preventing rapid blood sugar spikes after meals.

The inulin in jicama is particularly beneficial for blood sugar control. This type of soluble fiber has been shown to improve insulin sensitivity and reduce fasting blood sugar levels in various studies.

For individuals with diabetes or prediabetes, incorporating low-glycemic, fiber-rich vegetables like jicama into meals can help maintain more stable blood sugar levels throughout the day. However, anyone managing diabetes should work with their healthcare provider to determine appropriate dietary choices and monitor blood sugar responses.

Research in animal models suggests that jicama consumption may enhance insulin sensitivity, allowing cells to respond more effectively to insulin and utilize glucose more efficiently.

How to Select and Store Jicama

When shopping for jicama, choose roots that feel firm and heavy for their size. The skin should be dry and relatively smooth, without soft spots, wrinkles, or extensive blemishes. Avoid jicama with moist, moldy, or damaged areas.

Smaller jicamas (1-2 pounds) tend to be sweeter and more tender than larger ones. However, larger roots are perfectly fine if they’re firm and fresh.

Whole, uncut jicama can be stored in a cool, dry place for up to two weeks. For longer storage, keep it in the refrigerator’s vegetable drawer, where it can last up to three weeks.

Once cut, wrap jicama tightly in plastic wrap or store in an airtight container in the refrigerator. Use cut jicama within one week for best quality and freshness.

How to Prepare and Eat Jicama

Preparing jicama is straightforward, though the tough outer skin requires removal before eating:

1. Rinse the jicama under cool water to remove any dirt
2. Place it on a cutting board and cut off a thin slice from the top and bottom
3. Use a sharp knife or vegetable peeler to remove the thick brown skin completely
4. Cut the white flesh into your desired shape—sticks, cubes, rounds, or matchsticks

Jicama can be enjoyed both raw and cooked, though it’s most commonly eaten raw to preserve its characteristic crunch.

Serving Ideas for Raw Jicama

• Cut into sticks and serve with hummus, guacamole, or your favorite dip
• Slice thinly and add to green salads for extra crunch
• Cube and toss with citrus segments, cilantro, and chili powder for a refreshing salad
• Julienne and add to slaws or Vietnamese spring rolls
• Cut into rounds and sprinkle with lime juice and tajín seasoning for a traditional Mexican snack
• Add to fruit salads with mango, pineapple, and watermelon
• Include on vegetable platters with other crunchy vegetables

Cooking with Jicama

While jicama is delicious raw, it can also be cooked, though it retains some crispness even after cooking:

• Stir-fry with other vegetables, garlic, and ginger
• Roast with olive oil, salt, and pepper as a healthy alternative to potatoes
• Add to soups during the last few minutes of cooking
• Include in vegetable fajitas or tacos
• Steam lightly and season with herbs and spices
• Add to grain bowls for added texture

Jicama’s mild flavor makes it incredibly versatile, taking on the seasonings and flavors you pair it with while maintaining its satisfying crunch.

Potential Side Effects and Precautions

Jicama is safe for most people when consumed in normal food amounts, but there are a few considerations:

Digestive discomfort: Because jicama is high in fiber, eating large amounts, especially if you’re not accustomed to high-fiber foods, may cause bloating, gas, or stomach discomfort. Increase your jicama intake gradually and drink plenty of water to help your digestive system adjust.

Toxic plant parts: Remember that only the root is edible. The leaves, stems, flowers, seeds, and pods contain rotenone, which is toxic and should never be consumed.

Allergies: Though rare, some people may be allergic to jicama. If you experience symptoms like itching, swelling, or difficulty breathing after consuming jicama, discontinue use and seek medical attention.

Blood sugar concerns: While jicama can help stabilize blood sugar, individuals taking diabetes medications should monitor their blood sugar levels when adding new foods to their diet and consult with their healthcare provider about appropriate portions.

Frequently Asked Questions About Jicama

Is jicama a fruit or vegetable?

Botanically, jicama is the root of a legume plant, making it a vegetable. Though sometimes called “jicama fruit,” this is a misnomer—it’s definitively a root vegetable, similar to carrots or turnips.

Does jicama need to be cooked?

No, jicama does not need to be cooked and is most commonly eaten raw. Cooking is optional and based on personal preference or recipe requirements.

What does jicama taste like?

Jicama has a mild, slightly sweet, nutty flavor with a crisp, juicy texture. Many describe it as a cross between an apple and a potato, or similar to a water chestnut.

Can you eat jicama skin?

No, jicama skin should not be eaten. The thick, papery brown skin is tough and contains higher concentrations of potentially harmful compounds. Always peel jicama completely before eating.

Is jicama keto-friendly?

Jicama contains about 11 grams of carbohydrates per cup, with 6 grams of fiber, resulting in 5 grams of net carbs. Whether it fits into a ketogenic diet depends on your daily carb limit and how you budget your carbohydrates.

How much jicama should I eat?

There’s no specific recommended amount, but a serving size of ½ to 1 cup provides substantial nutritional benefits without excessive calories or fiber that might cause digestive discomfort.

The Bottom Line

Jicama is a nutritious, versatile root vegetable that deserves a place in your regular diet. With impressive amounts of fiber, vitamin C, and beneficial prebiotics, it supports digestive health, immune function, heart health, and weight management.

Its low calorie content, combined with high nutrient density, makes it an excellent choice for anyone looking to improve their diet quality. The mild, slightly sweet flavor and satisfying crunch make it easy to incorporate into both raw and cooked dishes.

Whether you enjoy it as a crunchy snack with lime and chili powder, add it to salads for extra texture, or include it in stir-fries and other cooked dishes, jicama offers a delicious way to boost your nutritional intake.

Next time you’re at the grocery store or farmers market, pick up a jicama and discover why this humble root vegetable is gaining recognition as a nutritional powerhouse. Your digestive system, heart, and overall health will thank you.

Sources:

• USDA FoodData Central – Jicama Nutritional Information
• National Institutes of Health – Vitamin C
• PubMed – Oxidative Stress and Chronic Disease
• PMC – Bioactive Compounds in Jicama
• Dietary Guidelines for Americans – USDA
• PubMed – Dietary Fiber and Digestive Health
• PubMed – Inulin and Prebiotic Effects
• PMC – Jicama and Weight Management Research