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Jicama is a round, sandy-brown root with crisp, white, faintly sweet flesh that tastes a little like a cross between an apple and a water chestnut. It is eaten raw in sticks and salads or cooked briefly, and it stays crunchy either way. So what is jicama, exactly? It is the swollen root of a bean vine, which is why USDA lists it as “yambean.” This guide covers jicama nutrition from the USDA database, how it compares with other crunchy produce, what the research on jicama benefits does and does not show, how to eat jicama, and one safety point that matters: the root is the food, and the seeds are a different story.
Peptide Labs does not sell jicama or jicama products. This article is general nutrition information, not medical advice.
Key Takeaways
- Jicama (Pachyrhizus erosus) is the edible root of a vine in the legume family.
- One cup of raw jicama slices has about 46 calories, 5.9 grams of fiber (21% DV) and 27% DV for vitamin C.
- Lab work shows jicama roots contain inulin and other fructooligosaccharides, but human trials on jicama itself are lacking.
- Jicama seeds contain rotenone; published case reports describe serious poisoning after people ate them.
- Jicama can trigger oral allergy symptoms in a small number of people with pollen allergies.
What is jicama?
Jicama comes from Pachyrhizus erosus, a climbing plant that belongs to the Fabaceae, or legume, family, according to a 2021 scientific review. The plant grows bean-like pods above ground and a large tuberous root below. The root is the part sold in stores, usually whole, with a thin, papery skin that gets peeled off before eating.
The Dietary Guidelines for Americans group jicama with the starchy vegetables, next to potatoes, corn, cassava and water chestnuts. In USDA data, though, raw jicama has about half the calories of raw potato per 100 grams, and most of its carbohydrate comes with a good amount of fiber.
Jicama nutrition facts (USDA)
The table below uses the USDA FoodData Central SR Legacy entry for raw jicama (FDC 170073), per cup of slices (120 grams) and per 100 grams. %DV is based on FDA Daily Values for adults.
| Nutrient | 1 cup raw slices (120 g) | %DV | Per 100 g |
|---|---|---|---|
| Calories | 46 | 38 | |
| Carbohydrate | 10.6 g | 4% | 8.8 g |
| Fiber | 5.9 g | 21% | 4.9 g |
| Total sugars | 2.2 g | 1.8 g | |
| Protein | 0.9 g | 2% | 0.7 g |
| Fat | 0.1 g | 0% | 0.1 g |
| Vitamin C | 24 mg | 27% | 20.2 mg |
| Potassium | 180 mg | 4% | 150 mg |
| Iron | 0.7 mg | 4% | 0.6 mg |
| Magnesium | 14 mg | 3% | 12 mg |
| Folate | 14 mcg DFE | 4% | 12 mcg DFE |
Two numbers stand out. Jicama calories are low for a root, at about 46 per cup of slices, and the fiber is high for its size: a cup supplies about a fifth of the Daily Value. Vitamin C is the other strength, at roughly a quarter of the Daily Value per cup. Fat and protein are close to zero, and the other minerals are modest. For context on fiber, see how much fiber per day adults are advised to get and our list of high-fiber foods; for vitamin C, see foods high in vitamin C.
Raw vs boiled jicama
USDA also lists boiled, drained jicama (FDC 170074). It has the same 38 calories per 100 grams, but vitamin C drops from 20.2 to 14.1 milligrams per 100 grams in that USDA entry, and potassium dips slightly. The boiled entry gives no fiber value, so the raw numbers above are the ones to quote.
Jicama compared with other crunchy produce
Per 100 grams, here is how raw jicama lines up against foods people often swap it for or pair it with, all from USDA SR Legacy.
| Food (raw, per 100 g) | Calories | Carbs | Fiber | Sugars | Vitamin C | Potassium |
|---|---|---|---|---|---|---|
| Jicama | 38 | 8.8 g | 4.9 g | 1.8 g | 20.2 mg | 150 mg |
| Water chestnuts | 97 | 23.9 g | 3.0 g | 4.8 g | 4.0 mg | 584 mg |
| Potato, flesh and skin | 77 | 17.5 g | 2.1 g | 0.8 g | 19.7 mg | 425 mg |
| Apple, with skin | 52 | 13.8 g | 2.4 g | 10.4 g | 4.6 mg | 107 mg |
| Carrots | 41 | 9.6 g | 2.8 g | 4.7 g | 5.9 mg | 320 mg |
Jicama has the most fiber of the group per 100 grams and less sugar than all but potato, and it matches raw potato on vitamin C. Water chestnuts and potatoes carry far more potassium. That makes jicama a crunchy, lower-calorie option, not a mineral standout. It also shows up on lists of low-carb foods for the same reason. If you like crisp textures, the chestnuts guide in this series covers a very different food that people sometimes confuse with water chestnuts.
Jicama benefits: what the research says
Most claims about jicama benefits rest on its fiber, its vitamin C and lab analyses of its compounds. Here is what the published work actually covers:
- Inulin and other fructooligosaccharides: a 2022 study that tracked two commercial jicama varieties through four growth stages confirmed inulin in the roots, but inulin levels fell as the roots matured while other fructooligosaccharides, such as nystose, appeared. The same lab analysis classed jicama as a low glycemic index food. These are fermentable carbohydrates of the kind described in our inulin guide and prebiotic foods list; the amount in a given root varies.
- Plant compounds: a 2021 review counted more than 50 phytochemicals reported from the plant and noted that well-defined clinical studies are still lacking.
- Peel vs flesh: a 2025 lab study found the peel richer in isoflavones and phenolic acids than the flesh, and freezing reduced them. Its tests were done on cells in dishes, and peel extracts also affected normal cells, so this is not a reason to eat the peel.
In short, there are no human trials showing that eating jicama changes a health outcome. Its practical value is that it adds fiber, vitamin C, water and crunch for few calories. For how fiber-rich foods fit into blood sugar discussions in general, see our low-glycemic foods guide.
Jicama seeds and safety
The root is what people eat. The seeds, which form inside the bean pods on the vine, contain rotenone, a natural compound that blocks how cells make energy. A 2020 case report in the American Journal of Emergency Medicine described a 64-year-old woman who developed coma, seizures and lactic acidosis after eating yam bean seeds; rotenone was measured in the cooked seeds and in her blood. A 2023 report in Clinical Toxicology described lactic acidosis in another patient who ate these beans. Cooking did not make the seeds safe in the 2020 case.
A 2024 scoping review of rotenone poisoning from any plant source found 11 case reports covering 18 people, 15 of whom were hospitalized and 5 of whom died. There is no antidote; care is supportive. By contrast, a 2025 analysis of fresh jicama root flesh and peel detected no rotenone. If someone eats jicama seeds or pods, call Poison Help at 1-800-222-1222 in the US right away, or emergency services for severe symptoms.
Jicama allergy
Jicama is not one of the nine major food allergens under US law. Still, a 2022 report described 10 people with oral allergy syndrome after eating jicama: itching of the throat, palate and lips within minutes, and skin symptoms in four of them. All had allergic rhinitis. If raw produce makes your mouth itch, an allergist can sort out the cause; our elimination diet article explains why that should be supervised.
How to eat jicama
- Pick: choose firm, heavy roots with dry, unblemished skin and no soft spots.
- Peel: trim the ends, then peel off the brown skin and the fibrous layer just under it with a knife or sturdy peeler.
- Raw: cut into sticks with lime juice and chili powder, grate into slaws, or dice into salads and salsas. It does not brown quickly once cut.
- Cooked: add to stir-fries or soups near the end; it keeps much of its crunch.
- Store: keep whole roots in a cool, dry place; wrap cut pieces and refrigerate them.
Jicama also works as a crunchy stand-in for water chestnuts in many dishes, and it pairs well with other roots such as sweet potato on a vegetable platter.
Frequently Asked Questions
What is jicama?
Jicama is the edible root of Pachyrhizus erosus, a vine in the legume family. USDA lists it as yambean.
How many calories are in jicama?
USDA lists 38 calories per 100 grams of raw jicama, or about 46 calories per cup of slices.
Is jicama high in fiber?
Yes for its size. A cup of raw slices has about 5.9 grams of fiber, roughly 21 percent of the Daily Value, in USDA data.
Can you eat jicama raw?
Yes. The peeled root is commonly eaten raw. Peel off the brown skin first; do not eat the seeds.
Are jicama seeds poisonous?
Jicama seeds contain rotenone, and case reports describe serious poisoning after people ate them, even when cooked. Call Poison Help if seeds are swallowed.
Is jicama a starchy vegetable?
The Dietary Guidelines place jicama in the starchy vegetable subgroup, though raw jicama has fewer calories per 100 grams than raw potato in USDA data.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Chestnuts: Nutrition, Roasted Chestnuts and Are They Nuts?, Prebiotic Foods: A Practical List and What the Research Shows, Low Calorie Snacks: USDA Calories per Serving and 100-Calorie Portions, Water Chestnuts: USDA Nutrition, Are They Nuts, How to Use Them.