Jerusalem Artichokes | 1kg

Nutritional Facts (per 100 grams of raw, peeled Jerusalem artichokes):

• Calories: 73 kcal
• Protein: 2.0 grams
• Carbohydrates: 17.4 grams
  • Dietary Fiber: 1.6 grams
  • Sugars: 9.6 grams
• Fat: 0.01 grams
  • Saturated Fat: 0 grams
• Vitamins and Minerals:
  • Vitamin C: 4 mg (7% of Daily Value, DV)
  • Vitamin A: 20 IU (0% DV)
  • Vitamin B1 (Thiamine): 0.2 mg (13% DV)
  • Vitamin B2 (Riboflavin): 0.06 mg (4% DV)
  • Vitamin B3 (Niacin): 1.3 mg (6% DV)
  • Folate: 13 µg (3% DV)
  • Potassium: 429 mg (12% DV)
  • Phosphorus: 78 mg (8% DV)
  • Magnesium: 17 mg (4% DV)
  • Iron: 3.4 mg (19% DV)
  • Calcium: 14 mg (1% DV)

Health Benefits

1. Low in Calories and Fat: Jerusalem artichokes are low in calories and contain virtually no fat, making them a healthy addition to any diet.
2. Rich in Inulin: They contain high levels of inulin, a type of prebiotic fiber that promotes digestive health and helps in maintaining healthy gut bacteria.
3. High in Potassium: Potassium helps regulate blood pressure and supports cardiovascular health.
4. Good Source of Iron: Iron is essential for the formation of red blood cells and transporting oxygen throughout the body.
5. Boosts Immunity: Contains vitamin C, which supports the immune system and helps protect against infections.
6. Supports Energy Metabolism: B-vitamins such as thiamine, riboflavin, and niacin play a key role in converting food into energy.

Culinary Uses

• Raw in Salads: Peeled and sliced Jerusalem artichokes add a crunchy texture and a sweet, nutty flavor to salads.
• Soups and Stews: They can be cooked in soups and stews, where they contribute a creamy texture when pureed.
• Roasted or Baked: Roasting or baking enhances their natural sweetness and nutty flavor.
• Mashed or Pureed: Jerusalem artichokes can be mashed or pureed as a side dish, similar to potatoes.
• Pickled: They can be pickled for a tangy and crunchy snack.