Is Jicama Keto-Friendly? Quick Answer
Yes, jicama can be enjoyed on a keto diet in moderation! This crunchy, mildly sweet root vegetable is lower in net carbs than most starchy vegetables, making it a popular choice among keto and low-carb eaters. Let’s dive into the details of jicama’s nutrition, its role in a keto lifestyle, and the best ways to enjoy it.
The Keto Diet and Net Carbs: A Brief Refresher
The ketogenic diet is centered on minimizing carbohydrate intake—typically to fewer than 20–50 grams of net carbs per day. This shift encourages your body to enter ketosis, a state where fat becomes the primary energy source. Net carbs are calculated as:
- Net Carbs = Total Carbohydrates – Dietary Fiber
Foods high in fiber but lower in total carbs are often suitable for keto, as fiber isn’t digested and won’t impact your blood sugar or ketosis.
Nutritional Profile of Jicama
Here’s a breakdown of the nutrients in 100 grams (about 3.5 ounces) of raw jicama:
| Nutrient | Amount per 100g |
|---|---|
| Calories | 38 |
| Total Carbohydrates | 8.8 g |
| Dietary Fiber | 4.9 g |
| Net Carbs | 3.9 g |
| Protein | 0.7 g |
| Total Fat | 0.1 g |
| Vitamin C | 20.2 mg (22% DV) |
| Potasium | 150 mg (4% DV) |
Jicama is also a source of prebiotic fiber (inulin), vitamin C, and some minerals.
Keto Verdict: Is Jicama a Good Choice?
With only about 3.9 grams of net carbs per 100 grams, jicama is considered keto-friendly when eaten in sensible portions. Its carb content is significantly lower than most other root vegetables (e.g., potatoes or carrots), making it a smart low-carb substitute for crunchy snacks and side dishes. However, portion control remains important, especially if you’re aiming for very low daily carb intake.
How to Enjoy Jicama on a Keto Diet
- Raw as a snack: Slice into sticks and dip in homemade guacamole or low-carb dips.
- In salads: Dice and toss into salads for a refreshing crunch.
- As a substitute: Use in place of potatoes for fries, slaws, or even as a base for nachos.
- Portion tip: A 1/2-cup serving (about 50g) contains just ~2g net carbs—easy to fit into most carb budgets!
Jicama is mostly eaten raw but can also be lightly sautéed or baked for alternative textures.
Common Questions About Jicama and Keto
Is cooked jicama higher in carbs?
No, cooking doesn’t increase the carb content. However, added ingredients or coatings (like breading or sugar) can add carbs, so be mindful of the preparation method.
Are there any keto-friendly alternatives to jicama?
If you can’t find jicama or want some variety, consider these substitutes:
- Cucumber: Very low net carbs and similar crunch.
- Celery: Crisp and hydrating.
- Radishes: Peppery with a potato-like texture when roasted.
Final Thoughts: Is Jicama Right for Your Keto Diet?
Jicama is a stellar choice for anyone on a ketogenic diet who’s looking for a crunchy, refreshing, and slightly sweet vegetable with a low net carb content. As with all foods on keto, mind your portions and track your carbs to stay on target. Enjoy experimenting with jicama as a chip, snack, or salad ingredient without worrying about breaking ketosis!
