Often overlooked in the produce aisle, Jerusalem artichokes—also known as sunchokes—are earthy, nutty, and packed with nutrition. Despite their name, they aren’t from Jerusalem and aren’t true artichokes. These root vegetables belong to the sunflower family and are a hidden gem when it comes to functional foods.
If you’re looking to improve digestion, balance blood sugar, and increase your fiber intake, this humble tuber might just become your new kitchen staple. Let’s explore the Jerusalem artichoke nutrition facts and health benefits in detail.
What Are Jerusalem Artichokes?
Jerusalem artichokes are knobby, potato-like tubers that grow underground. They have a sweet, nutty flavor similar to water chestnuts when raw, and become creamy like potatoes when cooked. Also called sunchokes, they are native to North America and have been used for centuries in indigenous diets.
Jerusalem Artichoke Nutrition Facts (Per 1 Cup, Raw)
Here’s what a 1-cup serving (about 150g) delivers:
- Calories: 110
- Carbohydrates: 26g
- Dietary Fiber: 2.4g
- Sugars: 14g
- Protein: 3g
- Fat: 0g
- Iron: 3.6 mg (20% DV)
- Potassium: 643 mg (18% DV)
- Vitamin C: 6.4 mg (11% DV)
- Magnesium: 24 mg (6% DV)
- Inulin (a prebiotic fiber): ~10-15g per 100g
Jerusalem artichokes are low in fat, high in potassium, and an excellent source of inulin, a type of soluble fiber that feeds healthy gut bacteria.
Top Health Benefits of Jerusalem Artichokes
1. Excellent for Gut Health
The inulin in Jerusalem artichokes acts as a prebiotic—fuel for beneficial gut microbes. A healthy microbiome improves digestion, supports immune health, and may even regulate mood and weight.
2. Supports Blood Sugar Control
Even though they’re starchy, sunchokes don’t spike blood sugar like regular potatoes. Inulin slows glucose absorption, making them a smarter carb option for people with diabetes or insulin resistance.
3. Rich in Potassium
With more potassium than a banana per serving, Jerusalem artichokes can help manage blood pressure, regulate fluid balance, and support muscle function.
4. Boosts Iron Intake
Iron helps transport oxygen throughout your body, and sunchokes deliver a solid plant-based dose—great for vegetarians and women with higher iron needs.
5. Low in Calories and Fat-Free
A cup of sunchokes delivers satiety thanks to fiber and volume, but without the calorie load, making them ideal for weight management.
How to Cook and Enjoy Jerusalem Artichokes
You can eat them raw, roasted, steamed, sautéed, or pureed. Some easy serving ideas include:
- Raw in salads (sliced thin like radishes)
- Roasted with olive oil, rosemary, and garlic
- Mashed as a potato alternative
- Soup base for creamy, nutty-flavored blends
🔥 Tip: Some people may experience gas or bloating due to high inulin content. Start with small portions and work your way up!
People Also Ask:
What are the health benefits of Jerusalem artichoke?
Jerusalem artichokes support digestion, feed good gut bacteria, regulate blood sugar, and provide essential minerals like potassium and iron.
Do artichokes have health benefits?
Yes, both globe and Jerusalem artichokes are beneficial. While globe artichokes support liver health and digestion, Jerusalem artichokes excel in gut health and blood sugar regulation.
What is the nutritional value of sunchokes?
Sunchokes (Jerusalem artichokes) are rich in inulin, potassium, iron, fiber, and vitamin C—making them excellent for gut and heart health.
Are Jerusalem artichokes healthier than potatoes?
In many ways, yes. They have fewer carbs, a lower glycemic index, and provide prebiotic fiber that regular potatoes lack, making them a gut-friendly and blood sugar-friendly alternative.
Jerusalem Artichokes vs. Potatoes: A Quick Comparison
| Nutrient | Jerusalem Artichoke (1 cup) | White Potato (1 cup) |
|---|---|---|
| Calories | 110 | 130 |
| Carbs | 26g | 30g |
| Fiber | 2.4g + inulin | 3.8g |
| Potassium | 643mg | 620mg |
| Glycemic Index | Low | Medium-High |
| Prebiotic Value | High (inulin) | None |
Final Thoughts
If you’re looking for a root vegetable that does more than fill your plate, Jerusalem artichokes deserve a spot in your rotation. From gut health to blood sugar control, they pack powerful nutrients in every bite. Plus, their versatility in the kitchen makes them easy to love.
So the next time you’re at the farmers’ market or grocery store, grab a handful of these knobby little powerhouses. Your microbiome (and your taste buds) will thank you.