Jerusalem Artichokes

Overview

Jerusalem artichokes (sunchokes) provide the highest inulin content among common foods, supporting Bifidobacterium and Akkermansia growth.

Within the BRAIN Diet framework, jerusalem artichokes have the highest inulin content, and inulin supports ↑ Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier [1][2].

Key Nutritional Highlights

• Jerusalem artichokes are among the richest dietary sources of inulin-type prebiotic fibre [1]
• Prebiotic fermentable fibre intake modulates gut microbiota and stress-related biomarkers [2]
• Jerusalem artichokes (sunchokes) provide the highest inulin content among common foods, supporting Bifidobacterium and Akkermansia growth. [1]
• Jerusalem artichokes have the highest inulin content, and inulin supports ↑ Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier. [2]
• Jerusalem artichokes (sunchokes) provide the highest inulin content among common foods, supporting Bifidobacterium and Akkermansia growth.

Food Context

Preparation

• Can be consumed raw or cooked
• Highest inulin source
• Start with small amounts to avoid digestive discomfort
• Supports gut microbiome diversity

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	73 kcal	—
Protein	2 g	—
Total fat	0 g	—
Saturated fat	0 g	—
Carbohydrates	17.4 g	—
Fibre	1.6 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	3.4 mg	18.9%
Zinc	0.1 mg	1.1%
Magnesium	17 mg	4%
Selenium	0.7 µg	1.3%
Calcium	14 mg	1.4%
Potassium	429 mg	12.6%
Choline	30 mg	5.5%
Folate	13 µg	3.3%
Vitamin B12	0 µg	0%
Vitamin B6	0.1 mg	4.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Jerusalem-artichokes, raw, FDC ID 169236, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

[1] Jerusalem artichokes are among the richest dietary sources of inulin-type prebiotic fibre. Pouille et al. 2022. Chicory: Understanding the Effects and Effectors of This Functional Food

[2] Prebiotic fermentable fibre intake modulates gut microbiota and stress-related biomarkers. Schmidt et al. 2015. Prebiotic intake reduces the waking cortisol response and alters emotional bias in healthy volunteers