Jerusalem Artichoke
Quick answer
A medium portion of Jerusalem Artichoke (100 g) contains 73 kcal, with 15.4 g of net carbohydrates and 2 g of protein. Its glycemic index is 15 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 2.3 (Low) for its actual effect.
- Carbs17 g88.4%
- Protein2 g10.4%
- Fat0.1 g1.2%
- Fibre1.6 g
Percentages of total energy (calories)
Jerusalem artichoke (known in the Netherlands as aardpeer) is neither an artichoke nor connected to Jerusalem: it is the tuber of a plant in the sunflower family. It is sometimes called “the diabetic’s potato” for a scientific reason: while potatoes store energy as quickly digested starch, Jerusalem artichoke stores much of it as inulin, a complex fructose chain that humans cannot digest in the small intestine and that does not reach the blood as glucose. That gives it a sweet, earthy taste like artichoke hearts, a very low glycemic index (15) and moderate calories (73 kcal per 100g). Food tables do not always count inulin as fibre, which is why its recorded fibre looks low.
💡 Smart Nutritional Guidance
Consumption advice
A 100g portion is a smart swap for potatoes and bread if you follow an insulin-resistance or type 2 diabetes diet, or want to support your gut microbiome.
Best preparation methods
Scrub them well and roast them in their skins with olive oil, rosemary and garlic: roasting caramelises their natural sugars and gives a nutty flavour.
Important Nutritional Note
Inulin feeds beneficial bacteria but is high-FODMAP, so if you have irritable bowel syndrome, Jerusalem artichoke can cause severe bloating and gas. Start with a very small piece to test your tolerance.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (100 g) |
|---|---|---|
| Calories | 73 kcal | 73 kcal |
| Protein | 2 g | 2 g |
| Carbohydrate | 17 g | 17 g |
| Available carbohydrate | 15.4 g | 15.4 g |
| Fat | 0.1 g | 0.1 g |
| Dietary fibre | 1.6 g | 1.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Potatoes & tubers with a glycemic index (7), it ranks 1 (lowest first). This is one of the lowest-GI foods in its group.
Smart alternatives from the same family:
Frequently asked questions
Is Jerusalem Artichoke good for weight loss?
It can fit a balanced plan with portion control: a 100 g portion gives 73 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Jerusalem Artichoke affect blood sugar?
Its glycemic index is 15 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 100 g portion has a glycemic load of 2.3 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Jerusalem Artichoke?
A typical 100 g portion of Jerusalem Artichoke provides about 73 kcal, 2 g protein, 17 g carbohydrate, 0.1 g fat and 1.6 g fibre.
Why is Jerusalem artichoke a good potato alternative for people with diabetes?
Because its glycemic index is very low (15), the glycemic load of 100g is only about 2.3, and much of its sugar is inulin, which does not raise glucose.
Does Jerusalem artichoke support immunity?
Inulin feeds beneficial gut bacteria that produce short-chain fatty acids, and a large part of the immune system sits in the gut wall, but evidence that eating Jerusalem artichoke itself strengthens immunity is still limited.
How can I avoid gas from eating Jerusalem artichoke?
Boiling them first in water with a little lemon juice or vinegar may break down some of the inulin, and increasing the amount gradually over several weeks lets your gut adapt.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.