About Jicama - Nutrition, Benefits, and More
Nutrition Facts (per 100g, raw)
Based on data from the USDA:
Nutrient | Amount |
---|---|
Calories | 38 kcal |
Water | 90% |
Carbohydrates | 8.8g |
- Dietary Fiber | 4.9g (20% DV) |
- Sugars | 1.8g |
Protein | 0.7g |
Fat | 0.1g |
Vitamin C | 20.2mg (24% DV) |
Potassium | 150mg (3% DV) |
Magnesium | 12mg (3% DV) |
Folate | 12µg (3% DV) |
Other nutrients | Small amounts of iron, calcium, and vitamin E. |
*DV = Daily Value based on a 2,000-calorie diet.
General Information
- What is Jicama? Jicama (Pachyrhizus erosus), also called Mexican yam or Mexican turnip, is a root vegetable native to Central and South America. It has a crisp, juicy texture and a slightly sweet, nutty flavor, often compared to a mix of apple and water chestnut.
- Culinary Uses: Eaten raw in salads, slaws, or with lime and chili as a snack. Can be cooked (stir-fried, boiled, or roasted), though it softens but retains some crunch. Only the root is edible; leaves, seeds, and stems are toxic due to rotenone.
- Health Benefits:
- Low-Calorie, High-Fiber: Supports digestion and weight management.
- Prebiotic: Contains inulin, a fiber that feeds gut bacteria.
- Antioxidants: Vitamin C and other compounds may reduce inflammation.
- Hydrating: High water content aids hydration.
- Storage: Store whole jicama in a cool, dry place (not refrigerated) for up to a month. Once cut, refrigerate in an airtight container for up to a week.
- Preparation Tips: Peel the tough, fibrous skin before eating. Use a sharp knife or peeler, as the skin is thick.
- Cultural Significance: Common in Mexican, Central American, and Southeast Asian cuisines. Often used in festive dishes like fruit salads or street food snacks.
- Availability: Found in most grocery stores year-round, especially in regions with Latin American or Asian markets.
Lesser-Known Information
- Botanical Quirks: Jicama is a legume, related to beans and peas, but unlike most legumes, only its tuberous root is edible. The plant produces pods and seeds that are toxic due to rotenone, a natural pesticide. In traditional agriculture, these toxic parts were sometimes used as insecticides or fish poisons.
- Soil and Growth: Jicama thrives in warm climates and sandy, well-drained soils. It takes 5-9 months to produce sizable roots, making it a slow-growing crop. In some regions, farmers intentionally limit vine growth to divert energy to the root, increasing yield.
- Historical Cultivation: Jicama has been cultivated for centuries, likely originating in Mexico or Central America. It was spread by Spanish traders to the Philippines and Southeast Asia in the 16th-17th centuries, where it became a staple in dishes like Filipino *singkamas* salad. Archaeological evidence suggests pre-Columbian use in Mesoamerica.
- Inulin’s Unique Role: Jicama’s high inulin content (a type of prebiotic fiber) not only supports gut health but may also improve blood sugar regulation. Inulin is a fructooligosaccharide, which is poorly absorbed by the body, making jicama a low-glycemic food despite its sweet taste. This is rarely highlighted in standard nutrition discussions.
- Environmental Impact: Jicama is relatively drought-tolerant once established, requiring less water than many root crops like potatoes. Its deep root system helps prevent soil erosion, making it a sustainable choice in certain farming systems. However, its long growth cycle can limit its scalability in industrial agriculture.
- Varietal Differences: There are two main types of jicama: *Pachyrhizus erosus* (jicama de agua), which is juicy with a rounder shape, and *Pachyrhizus tuberosus* (jicama de leche), which is less common, creamier, and slightly sweeter. Most grocery stores carry only the former, and the latter is rarely discussed.
- Culinary Niche: In some Central American traditions, jicama is fermented or pickled with local spices, creating a tangy, probiotic-rich snack. This preparation is uncommon outside rural communities and not widely documented in mainstream culinary sources.
- Potential Allergenicity: Though rare, some people may experience mild allergic reactions to jicama, particularly those sensitive to other root vegetables or legumes. Symptoms like itching or stomach discomfort are uncommon but noted in obscure case studies.
- Non-Food Uses: In some cultures, jicama vines (though toxic) are used for weaving or as animal fodder after careful processing. The root’s starch has been explored in small-scale industrial applications, like biodegradable packaging, though this is still experimental.
- Market Challenges: Jicama’s thick, inedible skin and susceptibility to bruising during transport make it less profitable for large-scale exporters, which is why it’s often overshadowed by more durable crops like potatoes or carrots in global markets.