Jerusalem Artichoke - How Many Calories?

Jerusalem artichokes: portions and digestive tolerance

Calories in 100 g, a cup or one sunchoke

Raw Jerusalem artichoke provides 73 kcal per 100 g, or 110 kcal per 150 g of slices. The reference cup is sliced, not a universal weight for one tuber or every bowl. Weigh the cleaned edible amount: 50 g gives 37 kcal. These figures describe Helianthus tuberosus, also called sunchoke, not globe artichoke, yam or an apple. [1]

Carbohydrate, sugar, fibre and potassium

Raw sunchokes contain 17.44 g carbohydrate, 1.6 g fibre and 429 mg potassium per 100 g. The USDA record reports 9.6 g total sugar. Its fibre entry should not be presented as a measured inulin dose. Potassium content does not establish a diuretic effect, and iron content does not make a food a treatment for anaemia. [1]

Why can sunchokes cause stomach pain or gas?

Their fructans may cause gas, bloating or pain in a sensitive gut. Calling inulin a prebiotic does not mean everyone tolerates the same amount. If sunchokes have bothered you before, avoid starting with a large plate and keep track of the portion and symptoms. Follow your individual guidance if you are using a low-FODMAP plan for IBS. Severe or recurring pain should not simply be attributed to one food. [2]

Eating them raw, cooked or with diabetes

Sunchokes are neither a weight-loss treatment nor a way to lower blood glucose on demand. Count the carbohydrate in your portion with diabetes; inulin does not justify unlimited amounts. A comparison with potatoes should use equal edible weights and the same preparation state.

Well-washed, cleaned tubers can be sliced thinly into a salad or cooked. Oil-cooked dishes, fries and creamy soups cannot use the raw tuber's calories as the finished recipe total. Count added ingredients and use the final cooked weight to divide portions. A tuber's size is less useful than the grams you eat and how you prepare it.