scored 85/100
Jerusalem artichoke is a starchy tuber root vegetable rich in inulin, a prebiotic fiber that supports gut health and metabolic function. Despite its name, it is unrelated to globe artichokes and originates from North America.
13.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 85.
Jerusalem artichoke (Helianthus tuberosus) is a nutrient-dense root vegetable native to North America, traditionally cultivated by Indigenous peoples and later adopted globally. Its defining nutritional characteristic is a high inulin content—a soluble prebiotic fiber comprising 16-20% of fresh weight—which distinguishes it from conventional starches. Unlike regular potatoes, inulin bypasses digestion in the small intestine, reaching the colon intact where it selectively feeds beneficial Bifidobacterium and Faecalibacterium species. This prebiotic action supports microbial diversity, short-chain fatty acid (SCFA) production, intestinal barrier integrity, and systemic metabolic health. The vegetable also provides meaningful potassium (429 mg/100g), iron (3.4 mg/100g), and choline (30 mg/100g), supporting cardiovascular function, oxygen transport, and cognitive health. Its low glycemic impact and high satiety factor make it particularly relevant for blood sugar regulation and weight management in longevity protocols. Though modest in vitamins C and folate, Jerusalem artichokes' primary anti-aging benefit derives from prebiotic-driven improvements in dysbiosis-related inflammation and metabolic endotoxemia—hallmarks of accelerated aging.
Inulin fermentation by colonic bacteria increases butyrate and propionate, strengthening the intestinal barrier, reducing lipopolysaccharide translocation, and lowering systemic inflammation linked to aging and metabolic disease
Inulin's slow absorption and prebiotic metabolites enhance insulin receptor signaling and reduce postprandial glucose spikes, reducing diabetes and cardiovascular disease risk
Prebiotic inulin increases colonic pH and calcium/magnesium solubility, improving bioavailability of these minerals critical for bone density and fracture prevention
High fiber and inulin content slows gastric emptying, increases cholecystokinin release, and promotes prolonged satiety signals, reducing total caloric intake
SCFA-producing bacteria stimulate regulatory T cell (Treg) differentiation via histone deacetylase inhibition, promoting immune tolerance and reducing pro-inflammatory Th17 responses
Midday consumption allows sufficient time for inulin fermentation and SCFA production throughout the afternoon and evening, supporting sustained satiety and stable glucose control through dinner. Evening consumption may cause sleep-disrupting bloating in sensitive individuals due to rapid bacterial fermentation overnight.
Breaks a fast
Jerusalem artichoke is prebiotic-fiber dense and can cause GI distress if consumed during fasting or without prior microbiota adaptation; best consumed with other foods.
Per 100 g of the default form. Bars show how much higher or lower jerusalem-artichoke is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Jerusalem-Artichoke is classified as a vegetable. Jerusalem artichoke is a starchy tuber root vegetable rich in inulin, a prebiotic fiber that supports gut health and metabolic function.
Jerusalem-Artichoke scores 85/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Iron, Thiamin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 1.7 g of protein (~3% of the 50 g daily value).
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, jerusalem-artichoke is highest in Vitamin B6 (~20% DV), Iron (~16% DV), Thiamin (~14% DV), Copper (~13% DV).
Not really. A 85 g serving has about 13.5 g of net carbs (14.8 g total minus 1.4 g fiber).
Best in the midday. Midday consumption allows sufficient time for inulin fermentation and SCFA production throughout the afternoon and evening, supporting sustained satiety and stable glucose control through dinner. Evening consumption may cause sleep-disrupting bloating in sensitive individuals due to rapid bacterial fermentation overnight.
A typical serving is around 85 g (~62 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating jerusalem-artichoke alongside several other vegetable sources.
Jerusalem-Artichoke pairs nicely with: Pair with olive oil-based dressings because fat-soluble polyphenols and vitamin E enhance antioxidant absorption and reduce lipid peroxidation; Combine with allium vegetables (garlic, onions) because quercetin and sulfur compounds synergistically boost anti-inflammatory and prebiotic effects; Serve alongside leafy greens (spinach, kale) because their folate and iron complement Jerusalem artichoke's iron bioavailability when vitamin C from greens is present; Mix with fermented foods (sauerkraut, kimchi) because existing beneficial bacteria metabolize inulin more efficiently, amplifying SCFA production.
Encyclopedia entries that supply the same signature nutrients jerusalem-artichoke contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients jerusalem-artichokecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.