8/18/2019 Artichoke Jerusalem _ Sunchoke Nutritional Profile

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r Artichoke,Jerusalem(Sunchoke)

Nutritional Profile

Energy value (calories per serving): Low 

Protein: Moderate

Fat: Low 

Saturated fat: Low 

Cholesterol: None

Carbohydrates: High

Fiber: High

Sodium: Moderate

Major vitamin contribution: Folate, vitamin C 

Major mineral contribution: Potassium

About the Nutrients in This Food

 Jerusalem artichokes are the edible roots of a plant related to the Americansunflower. They store carbohydrates as inulin, a complex carbohydrate(starch) made of units of fruit sugar (fructose). Right after the Jerusalemartichoke is dug up, it tastes bland and starchy. After it has been stored for awhile, the starches turn to sugars, so the artichoke tastes sweet. Jerusalemartichokes are high in fiber with the B vitamin folate, vitamin C, and iron.

One-half cup raw sliced Jerusalem artichoke has one gram dietaryfiber, 10 mcg folate (2.5 percent of the adult RDA), 3 mcg vitamin C (4percent of the RDA for a woman, 3 percent of the RDA for a man), and2.5 mg iron (14 percent of the RDA for a woman, 32 percent of the RDAfor a man).

The Most Nutritious Way to Serve This FoodSliced and served raw in salads or cooked as a vegetable side dish.

8/18/2019 Artichoke Jerusalem _ Sunchoke Nutritional Profile

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Diets That May Restrict or Exclude This Food

Low-sodium diet

Buying This Food

 Look for: Firm clean roots with no soft or bruised patches.

Storing This Food

Refrigerate Jerusalem artichokes in plastic bags, covered containers or the vegetable crisperto protect their moisture and keep them fresh.

Preparing This Food

When you slice a Jerusalem artichoke, you tear cell walls, releasing polyphenoloxidase, an

enzyme that converts phenols to brown compounds that darken the flesh. You can slow thereaction (but not stop it completely) by painting the cut surface with a solution of lemon juiceor vinegar and water.

What Happens When You Cook This Food

In cooking, the starch granules in the Jerusalem artichoke absorb water, swell, and eventu-ally rupture, softening the root and releasing the nutrients inside.

How Other Kinds of Processing Affect This Food

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Medical Uses and/or Benefits

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Adverse Effects Associated with This Food

Some people are unable to properly digest inulin, the carbohydrate in the Jerusalem arti-choke. For them, eating this tuber raw may cause painful gas. Cooking breaks down inulin

and improves digestibility.

Food/Drug Interactions

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