Jerusalem Artichokes

Overview

Jerusalem artichokes (sunchokes) provide the highest inulin content among common foods, supporting Bifidobacterium and Akkermansia growth. Jerusalem artichokes have the highest inulin content, and inulin supports ↑ Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier.

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

Potassium

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

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

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

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

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

• Prebiotic Fibres: Inulin (chicory, onions), GOS (legumes), resistant starch (cooled potatoes, green bananas), pectin (apples)
• Jerusalem artichokes: Highest inulin content
• Inulin supports ↑ Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier