Jicama Glycemic Index
Low GI · The honest verdict
Gentle on blood sugar
Glycemic index
17
per source
Glycemic load
2
Low GL
This food's glycemic index is 17, which is Low GI.
Jicama is a root vegetable that behaves more like a low-carb vegetable than a starchy root, thanks to its high inulin fiber content. Inulin is not digested by human enzymes, so most of jicama's carbohydrates do not raise blood sugar. Its very low GI and GL make it one of the better root vegetables for blood-sugar management. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
GI numbers vary by source, ripeness, and how a food is prepared. This is general nutrition information — not medical advice. If you manage diabetes, confirm specifics with your care team.
Key facts
Over half of jicama's total carbohydrates are inulin — a prebiotic fiber that human enzymes cannot digest, which is why its glycemic index is so low despite its root-vegetable classification.
One cup of raw jicama provides about 6 grams of dietary fiber — more than most other root vegetables and comparable to some legumes.
Jicama's GI of approximately 17 is documented in the University of Sydney GI database — one of the lowest values recorded for a root vegetable.
What's actually inside
Per 100 g, with your typical serving noted as 1 cup sliced (120 g), raw. The carb family is what moves blood sugar — fiber is the number that softens the spike.
Total carbs
11.5g
Net carbs
5.3g
total carbs minus fiber
Fiber
6.2g
slows the glucose rise
- Sugars
- 2g
- Protein
- 0.9g
- Calories
- 49kcal
Notable nutrients
- Vitamin C26 mg
- Potassium195 mg
- Folate14 mcg
- Iron0.8 mg
- Inulin (prebiotic fiber)substantial
Is it a smart choice for blood sugar?
GI is only half the story — portion (glycemic load) and what you eat it with decide the real-world effect. Here's the honest read.
The verdict
Excellent blood-sugar choice — very low GI, high prebiotic fiber
Jicama is a root vegetable that behaves more like a low-carb vegetable than a starchy root, thanks to its high inulin fiber content. Inulin is not digested by human enzymes, so most of jicama's carbohydrates do not raise blood sugar. Its very low GI and GL make it one of the better root vegetables for blood-sugar management. This is general nutrition information, not medical advice; people with diabetes should confirm with their care team.
Portion guidance
A one-cup serving of raw jicama contains about 5 grams of net carbs and a glycemic load of 2 — extremely low for a root vegetable. You can eat a generous portion as a snack or salad ingredient without significant blood-sugar concern. The high fiber content also contributes to satiety, making over-eating less likely.
This is general nutrition information, not personal medical advice. Blood sugar responses are individual — if you have diabetes or prediabetes, your care team can tell you how this fits your plan.
How to keep the spike small
The same food can land differently depending on how it's cooked and what it's eaten with. Use these levers to your advantage.
Eating raw
Lowers the spikeRaw jicama preserves the inulin fiber fully intact, keeping the digestible carb content low and the glycemic response minimal. The crunchy texture also slows eating and chewing, which supports lower glucose response.
Cooking (stir-frying, boiling)
Raises GICooking softens jicama's cell structure and may partially break down some inulin, slightly increasing digestible starch. The effect is modest, and cooked jicama remains low-GI, but raw is preferred if blood sugar is a concern.
Pairing with lime, chili, and salt
Lowers the spikeThe traditional Mexican preparation (jicama with lime juice, chili, and salt) adds acidity from lime, which slightly lowers post-meal glucose response and makes for a satisfying low-GI snack.
Pairing tip
Jicama sticks with lime and chili is a naturally low-GI snack that rivals any processed alternative. Dice into salads with avocado, citrus, and grilled chicken for a highly satisfying, blood-sugar-friendly meal. It also works as a tortilla or chip substitute in low-carb eating.
Why GI numbers vary
Jicama has been studied and is consistently reported at a very low GI, with values around 17 cited in the University of Sydney GI database. The low value is explained by jicama's high inulin content — a prebiotic fiber that human digestive enzymes cannot break down. Total carbs per cup (11.5 g) look higher than net carbs (5.3 g) precisely because roughly half is this indigestible fiber. This makes jicama unusual among root vegetables for its low glycemic profile.
Not medical advice. This page is general nutrition information about Jicama. It isn't a diagnosis or a treatment plan. If you have diabetes, prediabetes, or another condition affecting blood sugar, confirm any dietary decisions with your doctor or care team.
❓Frequently Asked Questions
Jicama has a glycemic index of approximately 17, placing it firmly in the low-GI category (55 and below). This is unusually low for a root vegetable and is explained by its high inulin fiber content — inulin is a prebiotic fiber that human digestive enzymes cannot break down, meaning most of jicama's total carbohydrates do not enter the bloodstream as glucose. The glycemic load per cup is around 2, confirming its low real-world blood-sugar impact.
Yes — jicama is one of the better root vegetables for people managing blood sugar. Its very low GI (~17) and low glycemic load (~2 per cup) are combined with high fiber and a satisfying crunchy texture that makes it useful as a snack or salad ingredient without blood-sugar concern. The inulin fiber also acts as a prebiotic, supporting gut health. Individual responses vary; confirm with your care team for personalized guidance.
Very minimally. Despite containing about 11 grams of total carbs per cup, roughly half is inulin fiber — not absorbed by the body. Net carbs are only about 5 grams per cup. This combination of low net carbs and slow digestion produces a glycemic load of approximately 2, which is an insignificant blood-sugar signal in most people.
Jicama is lower in net carbs than most root vegetables, but at about 5 grams of net carbs per cup, it is on the moderate end for strict ketogenic diets (typically under 20–50 g net carbs per day total). It can fit a keto approach if portions are managed, but it is not as low-net-carb as leafy greens or cucumber. For looser low-carb or diabetic-friendly diets, it is an excellent choice.
Related Articles
Endive Glycemic Index, Load & Nutrition
Endive has a GI of about 15 and a negligible glycemic load. Full nutrition, diabetes verdict, and why its prebiotic fiber inulin makes it unique.
Read moreKumquat Glycemic Index, Load & Nutrition
Kumquats have a low GI (~32–44) and extremely low glycemic load — each tiny fruit has under 3 g net carbs. Full nutrition and honest GI data inside.
Read moreArtichoke Glycemic Index, Load & Nutrition
Artichokes have a low GI of ~15 and very low glycemic load — a fiber-rich prebiotic vegetable excellent for blood sugar and diabetes.
Read moreCheerios Glycemic Index, Load & Nutrition
Cheerios have a high GI of around 74 and a moderate glycemic load per serving. Honest GI, GL, nutrition, and pairing tips for a lower blood sugar response.
Read moreArugula Glycemic Index, Load & Nutrition
Arugula has a low GI of ~15 and negligible glycemic load — a peppery leafy green with almost no digestible carbs, rich in vitamin K.
Read moreCaramel Glycemic Index, Load & Nutrition
Caramel has a GI of roughly 60–65 (medium–high) and a meaningful glycemic load per serving. Honest GI, GL, nutrition, and blood sugar context explained.
Read moreEating well is easier when allergies aren't in the way
Curex helps people find and treat the allergies behind everyday symptoms with at-home testing and immunotherapy. If food or seasonal allergies make eating well harder than it should be, that's where we can help — no pressure, just here if you need it.
Curex focuses on allergies — not diabetes or blood-sugar care. For blood sugar, your primary care team is the right place to start.
Reviewed by
Curex Editorial TeamReviewed for accuracy
Last reviewed July 2026