Is jicama lower carb than potatoes? A nutritional comparison for a healthy diet

November 8, 2025 •

4 min read

According to nutritional data, a 100-gram serving of raw jicama contains only about 9 grams of carbohydrates, making it a significantly lower-carb option than an equal serving of raw potato, which contains approximately 17 to 21 grams of carbohydrates. This confirms that is jicama lower carb than potatoes, positioning it as a smart substitute for those monitoring their carbohydrate intake.

Quick Summary

This article explores the nutritional differences between jicama and potatoes, confirming jicama is a much lower-carb option. It provides a comprehensive comparison, details preparation methods, and highlights the health benefits for low-carb diets.

Key Points

Lower Net Carbs: Jicama contains significantly fewer net carbs than potatoes, making it a superior choice for low-carb and keto diets.
Higher Fiber: With a much higher fiber content, jicama promotes gut health and helps stabilize blood sugar levels.
Excellent Source of Vitamin C: Jicama is packed with immune-boosting vitamin C, offering more than potatoes.
Supports Weight Management: The high water and fiber content in jicama helps you feel full, which can aid in weight loss.
Heart-Healthy Minerals: Jicama is a good source of potassium and magnesium, contributing to cardiovascular health.
Versatile and Refreshing: Its crisp, mild flavor allows jicama to be used raw in salads or cooked as a low-carb potato substitute.

The core difference: Carbohydrates

At the heart of the jicama vs. potato debate lies the difference in their carbohydrate content. While both are starchy root vegetables, they have vastly different nutritional profiles. Jicama, often called the Mexican turnip, has a much higher water and fiber content, which dramatically reduces its net carb count. Potatoes, on the other hand, are rich in starch and, therefore, higher in digestible carbohydrates.

For those on a low-carb or ketogenic diet, tracking net carbs is key. Net carbs are calculated by subtracting the grams of dietary fiber from the total carbohydrates. Jicama's high fiber content means its net carb count is exceptionally low, making it a suitable option for maintaining ketosis.

Nutritional comparison: Jicama vs. Potato (per 100g raw)

To better illustrate the differences, here is a breakdown of the nutritional content for 100 grams of raw jicama and potato, based on data from various sources.


Nutrient	Jicama (approx. per 100g)	Potato (approx. per 100g)
Calories	38	77
Total Carbs	9g	17-21g
Dietary Fiber	4.9g	1.8-2.2g
Net Carbs	~4g	15-19g
Protein	0.7-1g	1.8-2.5g
Vitamin C	20-22mg	9.6-20mg
Potassium	150mg	421-535mg

As the table shows, jicama has about half the calories and significantly fewer total carbs than a potato. When accounting for fiber, the difference in net carbs is even more pronounced, with jicama having only a fraction of the net carbs found in a potato. This makes jicama a clear winner for carb-conscious diets.

Beyond the carb count: Other health benefits

While the lower carb count is a primary draw for many, jicama offers a host of other health benefits that make it a superior nutritional choice. Its unique composition and rich nutrient profile contribute to overall well-being. Here are some key advantages:

High in prebiotic fiber: Jicama is an excellent source of inulin, a type of soluble prebiotic fiber that feeds the beneficial bacteria in your gut. A healthy gut microbiome is linked to improved digestion, reduced inflammation, and a stronger immune system.
Excellent source of vitamin C: One cup of jicama provides a substantial portion of your daily recommended intake of vitamin C. This powerful antioxidant helps fight free radicals, supports immune function, and promotes healthy skin.
Supports heart health: The high fiber and potassium content in jicama are beneficial for cardiovascular health. Fiber helps lower cholesterol, while potassium helps relax blood vessels and lower blood pressure.
Aids in weight management: With its low calorie count, high water content, and abundant fiber, jicama helps you feel full and satisfied for longer. This can reduce overall calorie intake and assist with weight loss goals.
Helps regulate blood sugar: Due to its high fiber and low glycemic index, jicama helps stabilize blood sugar levels by slowing the absorption of glucose. This makes it an ideal vegetable for people with diabetes or anyone looking to avoid energy crashes.

How to incorporate jicama into your diet

Jicama's mild, slightly sweet, and crunchy texture makes it a versatile ingredient that can be enjoyed both raw and cooked. It's an excellent substitute for potatoes in many dishes. Remember that unlike potatoes, the skin of jicama is inedible and must be removed with a paring knife or vegetable peeler.

Here are a few ways to use jicama:

Raw sticks or slices: Serve jicama sticks with hummus or guacamole for a low-carb snack alternative to carrots or chips. Its satisfying crunch makes it a popular choice.
Salads and slaws: Shred or julienne jicama and add it to your favorite salads and slaws for extra texture and a hint of sweetness.
Jicama fries: For a healthier alternative to traditional French fries, cut jicama into sticks, toss with oil and seasonings, and bake until golden and crispy.
Stir-fries and soups: Add cubed jicama to stir-fries or soups for a hearty texture without the carb load of potatoes.

The versatility of jicama for healthy eating

Jicama offers more than just a lower-carb profile. Its distinct taste and texture provide a refreshing change from everyday staples. For those exploring new flavors or diversifying their diet, jicama is an exciting and nutritious option. Its ability to be eaten raw, coupled with its potential for low-carb cooking, broadens its appeal. When choosing jicama, look for a firm, unblemished root and store it in a cool, dry place. Proper preparation is key to unlocking its full potential.

Conclusion

In conclusion, if you're asking, is jicama lower carb than potatoes? the answer is a resounding yes. With significantly fewer calories and carbohydrates, and more fiber, it is the clear nutritional winner, especially for those on a low-carb, keto, or other carbohydrate-conscious diet. Beyond the numbers, jicama offers a wealth of additional health benefits, from promoting gut health to supporting weight management. Its versatility in the kitchen makes it easy to substitute for potatoes, opening up a world of new, healthy culinary possibilities.

For more information on the nutritional benefits of jicama, consult authoritative health resources, such as those published by the Cleveland Clinic.

Frequently Asked Questions

Jicama is a starchy root vegetable native to Mexico and Central America. It has thick, brown skin and crisp, white, edible flesh with a mild, slightly sweet, and nutty flavor.

Jicama has a significantly lower net carb count than potatoes. A 100g serving of raw jicama has about 4g of net carbs, while a potato can have 15g or more. Net carbs are total carbs minus fiber.

Yes, jicama is an excellent choice for a keto diet. Its low net carb count and high fiber content help maintain ketosis and keep blood sugar levels stable.

Yes, jicama can be eaten raw. In fact, it is often enjoyed raw in salads, slaws, or as a crunchy snack with a sprinkle of chili powder and lime juice.

Only the root bulb of the jicama plant is edible. The skin, vines, leaves, and beans of the plant are toxic and should not be consumed.

Jicama can be cooked in various ways as a potato substitute. You can make crispy fries by baking jicama sticks, add cubes to a stir-fry, or use it in soups and stews.

Jicama contains inulin, a prebiotic fiber that feeds good gut bacteria, improves digestion, and supports a healthy immune system. This fiber also contributes to weight management by increasing feelings of fullness.