It may not be the prettiest produce, but a cheap root vegetable is worth consideration for its high nutritional content that can help satisfy hunger and squash cravings.
Jicama is a crunchy and slightly sweet root vegetable from Central America with an impressive nutritional value.
Low in calories, water-rich and packed with fiber, this root supports digestion, adds satisfying bulk to meals and complements many dishes.
Whether eaten raw, added to salads and slaws, or cooked in stir-fries, jicama is a versatile ingredient to add to any diet.
Jicama’s nutritional profile
This low-calorie winner is a no-brainer for crunch and flavor.
A 1-cup serving of raw jicama provides about 49 calories, 11.5 grams of carbohydrates, 6.4 grams of fiber, and almost no fat, while also supplying vitamin C, potassium, and small amounts of folate, iron, and magnesium.
It can also help you break out of your usual produce routine.
The high-water content of jicama provides volume and satiety with few calories and carbohydrates
‘Jicama is more common in Latin American cuisine, but once you start eating it, you may wonder why you haven’t been enjoying it all along,’ Erin Palinski-Wade, a dietician in New Jersey and author of Walking the Weight Off For Dummies, told Daily Mail.
As a high fiber, low calorie veggie that mimics a starchier option like a potato, jicama can be enjoyed in so many ways both cooked and raw, she added.
‘I love recommending jicama as a way to add a “starchy side” or ingredient with few carbohydrates and little impact on blood sugar levels,’ Palinski-Wade said.
For people who haven’t tried it, jicama is like a cross between a raw potato, a water chestnut and a mildly sweet turnip, she explained.
Why Water Content Matters
The high-water content of jicama provides volume and satiety with few calories and carbohydrates. The high-water content can provide a source of hydration, appetite regulation and support overall digestive health, said Palinski-Wade.
Other health wins from Jicama
Jicama is fiber-rich, which is certainly a health perk.
‘Jicama is especially valuable because it provides both fiber and a unique prebiotic fiber called inulin.
Fiber helps support regular digestion by adding bulk to stool and promoting healthy bowel function, while also slowing digestion, which can help you feel fuller for longer after meals,’ said Julie Lopez, a registered dietitian and chef with Virtual Teaching Kitchen in New Jersey.
A 2021 study in Antioxidants found that jicama’s inulin feeds beneficial gut bacteria, supporting a healthier gut microbiome and the production of compounds that influence digestion, metabolism and appetite regulation.
You can swap tortilla chips for raw sticks of jicama for a healthier snack with salsa, guacamole or hummus
Even more, a 2021 study in Advances in Nutrition found that inulin-type fructans can boost satiety, curb appetite, and lower energy intake, which may support weight management and help explain why fiber-rich foods like jicama are so filling.
Jicama checks all the boxes for a smarter salad or snack, as it adds crunch instead of croutons, boosts fiber for better blood sugar control and gut health and brings vitamin C and potassium to the table in a very low-sugar, low-carbohydrate package, Palinski-Wade summarized.
How to buy and store jicama
Choose jicama that feels heavy for its size, with smooth, dry skin and no soft spots.
Wrinkling or mold near the stem is a sign it’s past its prime.
Store whole jicama in a cool, dry place or the refrigerator.
After peeling and cutting, refrigerate it in an airtight container and use within a few days to keep it crisp, Palinski-Wade recommended.
Ways to try jicama
Jicama is a crunchy and slightly sweet root vegetable from Central America with an impressive nutritional value
You can swap tortilla chips for raw sticks of jicama for a healthier snack with salsa, guacamole or hummus, or toss jicama matchsticks into tacos, slaws or grain bowls for extra crunch and fiber.
‘It’s an underrated root vegetable that deserves the spotlight,’ Lopez told Daily Mail.
‘Jicama is crisp, juicy, slightly sweet, and refreshing – more similar to a water chestnut, pear, or green apple. It’s a great neutral canvas for any great dip.’
The veggie is also versatile for quick meal preparation.
‘Because it holds its texture, jicama can be added toward the end of a stir-fry, roasted with spices as a side dish, or even used as “fries” in the oven for a lower-carb alternative to potatoes,’ Palinski-Wade added.
The Bottom Line
If you’re bored of carrots and celery, jicama can be a new option to try.
‘Jicama delivers novelty, texture and meaningful nutrition without asking you to overhaul your whole eating pattern,’ said Palinski-Wade.
‘Plus, you can add it into any dish or snack without worry that you are adding to your calorie intake or carbohydrate load.’
