scored 88/100
Jicama is a crisp, low-calorie root vegetable rich in inulin and soluble fiber, providing sustained satiety with minimal glycemic impact. Its high water content (86-90%) and modest micronutrient profile make it ideal for weight management and metabolic health.
3.3 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 88.
Jicama (Pachyrhizus erosus), native to Mexico, is a tuber increasingly recognized in longevity nutrition for its prebiotic properties. The vegetable contains approximately 4.9g of fiber per 100g, with inulin comprising 30-50% of its carbohydrate content. Inulin is a non-digestible polysaccharide that bypasses blood glucose elevation, instead feeding beneficial gut bacteria—a mechanism central to microbiome health, immune function, and longevity. Its low caloric density (38 kcal/100g) combined with high water and fiber content supports satiety and weight maintenance without nutrient compromise. Jicama provides modest but meaningful amounts of vitamin C (20.2mg/100g) for antioxidant support, potassium (150mg/100g) for cardiovascular regulation, and choline (13.6mg/100g) for cognitive and hepatic function. The vegetable's low sodium and negligible fat make it compatible with diverse dietary patterns. Its crisp, slightly sweet flavor and versatility support consistent long-term intake—a critical factor in dietary adherence for longevity outcomes.
High water content (86-90%) and fiber create volume and fullness signals while providing minimal calories; inulin promotes prolonged satiety by modulating gut hormones like GLP-1 and peptide YY
Inulin selectively feeds Bifidobacterium and Faecalibacterium prausnitzii, increasing butyrate and propionate production; butyrate strengthens intestinal barrier and reduces systemic inflammation
Low glycemic index (~15) and high insoluble fiber slow glucose absorption; inulin fermentation produces short-chain fatty acids that improve hepatic and peripheral insulin sensitivity
Potassium regulates blood pressure via vasodilation and sodium balance; soluble fiber reduces LDL cholesterol oxidation and supports endothelial function
Choline is a precursor for acetylcholine (neurotransmitter) and phosphatidylcholine (neuronal membrane integrity); supports methylation reactions and hepatic lipid export
Jicama's low glycemic load and high satiety make it suitable for any meal or snack; inulin fermentation occurs throughout the day and benefits from consistent, distributed intake. As a snack, it supports appetite suppression between meals without disrupting circadian rhythms.
Fasting-compatible
May be consumed during extended fasting periods due to negligible caloric and glycemic impact; however, inulin's prebiotic effect is optimized when consumed with other whole foods to support microbiota diversity
Per 100 g of the default form. Bars show how much higher or lower yambean (jicama) is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Yambean (Jicama) is classified as a vegetable. Jicama is a crisp, low-calorie root vegetable rich in inulin and soluble fiber, providing sustained satiety with minimal glycemic impact.
Yambean (Jicama) scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin C, Vitamin B6, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 85 g serving provides about 0.6 g of protein (~1% of the 50 g daily value).
It's a moderate source of fiber. A 85 g serving provides about 4.2 g of fiber (~15% of the 28 g daily value).
In a 85 g serving, yambean (jicama) is highest in Vitamin C (~19% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 3.3 g of net carbs (7.5 g total minus 4.2 g fiber).
Best any time of day. Jicama's low glycemic load and high satiety make it suitable for any meal or snack; inulin fermentation occurs throughout the day and benefits from consistent, distributed intake. As a snack, it supports appetite suppression between meals without disrupting circadian rhythms.
A typical serving is around 85 g (~32 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 yambean (jicama) alongside several other vegetable sources.
Yambean (Jicama) pairs nicely with: Pair with fat sources (olive oil, avocado) because fat-soluble vitamin absorption is enhanced and the lipid promotes slower gastric emptying, extending satiety; Combine with fermented foods (sauerkraut, miso, yogurt) because exogenous probiotics work synergistically with jicama's inulin to expand beneficial bacterial populations; Pair with vitamin C-rich foods (citrus, bell pepper) because jicama's modest vitamin C (20.2mg) combines with exogenous sources to maximize antioxidant load and iron bioavailability if consumed with plant proteins; Combine with protein sources (legumes, fish) because protein slows carbohydrate absorption and jicama's fiber prevents postprandial glucose spikes in mixed meals.
Encyclopedia entries that supply the same signature nutrients yambean (jicama) contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients yambean (jicama)contributes 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.