Jicama, Yam Bean


Jicama: The Tubular Powerhouse You Should Know About

Jicama, a crunchy and sweet root vegetable, is steadily gaining popularity beyond its native regions for its versatility and health benefits. From salads to stir-fries, jicama has made its way into a variety of dishes. Here’s a detailed look into the world of jicama, its characteristics, health benefits, and nutritional content.


  • Type: Root Vegetable
  • Origin: Mexico and South America
  • Color: Brown skin, white flesh
  • Shape: Round or cylindrical
  • Taste: Crisp, sweet, and nutty
  • Texture: Crunchy, similar to a pear or apple
  • Growing Season: Year-round, with peak season in the fall
  • Storage: Keep in a cool, dry place; consume within two weeks
  • Cooking Methods: Consumed raw or cooked; ideal for salads, slaws, stir-fries, and even as fries

Health Benefits

1. Low in Calories

Jicama is an excellent low-calorie option for those looking to manage their weight.

2. High in Dietary Fiber

The high fiber content promotes better digestion and can aid in weight loss.

3. Rich Source of Vitamin C

A good source of antioxidants, particularly vitamin C, which supports a strong immune system.

4. Blood Sugar Regulation

The fiber and oligofructose inulin help regulate blood sugar levels, making it suitable for diabetics.

5. Hydration Benefits

High water content helps keep you hydrated and can be refreshing on hot days.

6. Bone Health

Contains vital minerals like magnesium and calcium which are beneficial for maintaining strong bones.

Nutritional Table (Per 100g Serving)

Nutrient Amount % Daily Value
Calories 38 2%
Protein 0.72g 1%
Total Fat 0.09g 0%
Carbohydrates 8.82g 3%
Fiber 4.9g 20%
Sugars 1.8g
Calcium 12mg 1%
Iron 0.6mg 3%
Magnesium 20mg 5%
Phosphorus 18mg 2%
Potassium 150mg 4%
Sodium 4mg 0%
Zinc 0.16mg 1%
Vitamin A 13IU 0%
Vitamin C 20.2mg 34%
Vitamin E 0.46mg 2%
Folate 12mcg 3%

Whether you’re slicing it up for a refreshing summer salad or incorporating it into your next stir-fry, jicama is a versatile and nutrient-packed addition to any meal. Its numerous health benefits and crunchy, satisfying texture make it a worthy contender for your grocery list.

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Yam bean, Mexican Turnip

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