Do Jerusalem Artichokes Have a Lot of Carbs? The Surprising Truth

December 24, 2025 •

3 min read

While a 100g serving of raw Jerusalem artichokes contains approximately 17 grams of carbohydrates, their impact on blood sugar is far different from other starchy vegetables. This is because the majority of these carbs come from inulin, a unique prebiotic fiber that is not digested by the body and offers several health benefits.

Quick Summary

This article examines the carbohydrate content of Jerusalem artichokes, explaining the role of inulin and its effect on glycemic response. We explore how to incorporate this nutrient-dense tuber into various diets and address potential digestive side effects.

Key Points

Carb composition is key: While Jerusalem artichokes have a notable carbohydrate count, they consist mainly of inulin, a non-digestible fiber, not starch.
Low glycemic impact: Their high inulin content means they have a minimal effect on blood sugar levels, giving them a very low glycemic index compared to potatoes.
Inulin content changes: Storing the tubers converts the indigestible inulin into digestible fructose, increasing their impact on blood sugar over time.
Prebiotic benefits: Inulin acts as a powerful prebiotic, feeding beneficial gut bacteria and supporting overall digestive health.
Digestive side effects: Consuming large quantities, especially for those with sensitive digestive systems, can lead to gas and bloating due to the fermentation of inulin.

Understanding the Unique Carbohydrates in Jerusalem Artichokes

Unlike most starchy root vegetables like potatoes, the primary carbohydrate in Jerusalem artichokes is not starch, but inulin. Inulin is a fructan, a type of soluble fiber that the human body cannot break down or absorb in the small intestine. As a result, it does not raise blood sugar levels in the same way as digestible carbohydrates, making Jerusalem artichokes a low-glycemic food.

This high inulin content is what gives Jerusalem artichokes a surprisingly sweet flavor, which comes from the fructose polymers that make up the inulin. In fact, fresh tubers can contain anywhere from 7-30% inulin, depending on various factors like harvest time and cultivar.

The Role of Inulin in Your Digestive Health

The inulin in Jerusalem artichokes acts as a prebiotic, which means it serves as food for the beneficial bacteria in your gut. As these bacteria ferment the inulin in the large intestine, they produce short-chain fatty acids (SCFAs), which have a number of positive effects on overall health. These benefits include:

Improved gut microbiome: Fostering a healthy balance of bacteria in the digestive tract.
Enhanced nutrient absorption: Increasing the body's ability to absorb essential minerals like calcium and magnesium.
Digestive regularity: Promoting healthy bowel movements and alleviating constipation.

Fresh vs. Stored: A Tale of Two Tubers

An important factor to consider is the transformation Jerusalem artichokes undergo during storage. Freshly harvested tubers contain a high concentration of indigestible inulin. However, as they are stored, enzymes within the tuber begin to convert the inulin into easily digestible fructose. This process can significantly increase the total digestible carbohydrate content over time. Therefore, for those strictly monitoring their carb intake, using fresh, recently harvested sunchokes is preferable.

Jerusalem Artichokes vs. Potatoes: A Carbohydrate Comparison

For those seeking a healthier, lower-glycemic alternative to potatoes, Jerusalem artichokes are an excellent choice. The following table highlights the key nutritional differences per 100g serving.


Nutrient (per 100g)	Jerusalem Artichoke	Potato
Calories	73 kcal	77 kcal
Total Carbs	17.4 g	17.6 g
Fiber	1.6 g	2.2 g
Glycemic Index (GI)	Low (15-25)	High (80-90)
Primary Carbohydrate	Inulin	Starch

As the table shows, the total carbohydrate count is comparable, but the type of carbohydrate is drastically different. This is why Jerusalem artichokes have such a minimal effect on blood sugar compared to potatoes.

Cooking Methods for a Low-Carb Diet

While they can be cooked like potatoes, high-heat or long cooking times can affect their carbohydrate composition. Here are some preparation methods suitable for a low-carb diet:

Raw and sliced: Add thinly sliced raw Jerusalem artichokes to salads for a satisfying, nutty crunch.
Roasted: Toss with olive oil and herbs and roast until tender. This method brings out their natural sweetness. For a great recipe, check out this one for Roasted Jerusalem Artichokes.
Pureed: Blend with other vegetables to create a creamy, low-carb soup or mash.

Potential Side Effects

Due to the fermentable nature of inulin, consuming large quantities of Jerusalem artichokes can cause gastrointestinal discomfort, including gas and bloating. This is particularly true for individuals with sensitive digestive systems, such as those with IBS. To minimize these effects, it is recommended to introduce them into your diet gradually, allowing your system to adapt.

Conclusion

In summary, while the total carbohydrate count might seem significant, it is the composition of these carbs that defines their nutritional profile. Jerusalem artichokes contain a high percentage of inulin, a prebiotic fiber that the body does not digest, resulting in a low glycemic impact. This makes them an excellent, nutrient-dense, and diabetes-friendly alternative to high-starch vegetables like potatoes, as long as they are consumed fresh and in moderation to avoid digestive issues. By understanding their unique properties, you can make an informed choice to include this versatile vegetable in a healthy diet.

References

Ummly Food. Jerusalem Artichoke Nutrition Facts. [Accessed 12 Oct. 2025].
Diversivore. Jerusalem Artichokes- How to Choose & Use Them. [Accessed 12 Oct. 2025].
The Medicinal Chef - Dale Pinnock. What Are The Health Benefits Of Jerusalem Artichokes? [Accessed 12 Oct. 2025].
The Medicinal Chef - Dale Pinnock. What Are The Health Benefits Of Jerusalem Artichokes? [Accessed 12 Oct. 2025].
The Medicinal Chef - Dale Pinnock. What Are The Health Benefits Of Jerusalem Artichokes? [Accessed 12 Oct. 2025].
Feedipedia. Jerusalem artichoke (Helianthus tuberosus). [Accessed 12 Oct. 2025].
Wikipedia. Jerusalem artichoke. [Accessed 12 Oct. 2025].
La Boite à Grains. Jerusalem artichoke: benefits, nutrition and health. [Accessed 12 Oct. 2025].
AnnaMaria's Foods. Health Benefits of Sunchokes. [Accessed 12 Oct. 2025].
ResearchGate. Quantification of Inulin Content in Selected Accessions of Jerusalem Artichoke (Helianthus tuberosus L.). [Accessed 12 Oct. 2025].

Frequently Asked Questions

Yes, Jerusalem artichokes are generally suitable for a low-carb diet because their carbohydrates are primarily inulin, a prebiotic fiber that is not digested and does not significantly impact blood sugar.

Inulin is a type of soluble fiber found in Jerusalem artichokes that acts as a prebiotic. It feeds beneficial gut bacteria, promoting better digestion, enhanced mineral absorption, and improved overall gut health.

Over time, especially during storage, the inulin in Jerusalem artichokes is converted into digestible fructose. This increases the amount of available sugars, making them less ideal for strict low-carb diets if not consumed fresh.

The fermentation of inulin by gut bacteria in the large intestine produces gas. For some people, particularly those with sensitive digestive systems, this can lead to bloating and discomfort.

Yes, their low glycemic index makes Jerusalem artichokes a great alternative to potatoes for people with diabetes, as they help regulate blood sugar levels.

Start with small portions to allow your system to adjust to the high inulin content. Cooking methods like roasting, rather than boiling, can also help.

While having a similar calorie and total carbohydrate count, Jerusalem artichokes have a much lower glycemic index than potatoes due to their high inulin content, which doesn't affect blood sugar levels like potato starch does.