Jicama (Mexican Turnip): Uses, Benefits, Side Effects & More! 

Introduction

Jicama, also known as a Mexican turnip or yam bean, is a unique root vegetable that has gained popularity for its many potential health benefits and culinary versatility. With an impressive nutritional profile and a mildly sweet, crunchy texture, jicama is worth exploring as a staple in your diet. 

In this article we aim to cover everything you need to know about jicama, diving into its history, nutritional value, and potential health benefits. We will also explore how to prepare and use jicama in various dishes, along with addressing some potential risks and frequently asked questions. 

What is Jicama?

Jicama is a tuberous root belonging to the legume-rich Fabaceae family, which also includes peas, lentils, peanuts, and beans. Jicama originated in Mexico and Central America¹, and its taste is often compared to a potato and pear mix or a water chestnut.

The Origin of Jicama

The ancient Aztecs and Mayans cultivated jicama in Mexico. Over time, it spread to other places like the Philippines and Asia. Now, it is well-received across the globe due to its unique taste, potential health benefits, and culinary use. 

Jicama Varieties 

Jicama is available as two main types: 

• Jicama de agua, the most common type, has round roots and clear juices.
• Jicama de leche has elongated roots with milky-white juices. 

They taste the same, so you can use them interchangeably in your recipes. But, Jicama de agua is usually easier to find in the market. 

Did you know that the scientific name of jicama is Pachyrhizus erosus? This crunchy root vegetable is often used as a substitute for water chestnut (Eleocharis dulcis) in Chinese cuisine, adding a crisp texture to various dishes.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Understanding Jicama Nutrition

1. Macronutrients

Jicama is well-balanced with carbohydrates, proteins, and fats. Yet, carbohydrates make up most of its calories.

• Carbohydrates: A cup of jicama gives you 11.5 grams of carbohydrates³. It’s contains:
• Fibre: About 6.37 grams³
• Sugar: Roughly 2.34 grams³
• Starch: Around 3 grams
• Proteins: Jicama is not protein-rich. However it adds to the overall balance of nutrients in the diet. 
• Fats: Jicama only has 0.1 grams of fat per 1-cup serving³, and the fat is considered good for the heart.

Thanks to its high fibre content, it has a low glycaemic index. Which means it doesn’t spike your blood sugar levels after eating. However, you should consult your doctor before you start including jicama in your diet.

2. Vitamins and Minerals

The following amounts of vitamins and minerals are present in a single cup of jicama.

• Vitamin C: 26.3 mg; 44% of your RDI (recommended dietary intake)
• Folate: 15.6 µg; 4% of the RDI
• Iron: 0.78 mg; 4% of the RDI
• Magnesium: 15.6 mg, about 4% of the RDI
• Potassium: 195 mg; 6% of the RDI3

All these nutrients are crucial for several body functions, from supporting the immune system to aiding digestion.

3. Dietary Fibre

As noted earlier, jicama is high in dietary fibre, which helps facilitate bowel movements, reduce constipation, and maintain a healthy gut⁴.

4. Antioxidants

Jicama is packed with antioxidants, mainly vitamin C. These protect cells from free radical damage, which lowers the risk of chronic diseases⁵.

Potential Health Benefits of Jicama

The potential health benefits of jicama include:

1. Rich in Nutrients and Low in Calories

As a nutrient-dense, low-calorie powerhouse, jicama is considered good for weight management, providing essential vitamins and complex carbohydrates without adding excess calories. This may be due to its high water content and presence of two types of fibres soluble fibres, such as inulin, increase satiety and avoid blood glucose spikes, while insoluble fibres regulate intestinal movements by retaining water in the gut. Thus jicama may be able to support digestive health, stabilise metabolic health, and naturally maintain a sense of fullness for a longer time^6,7.

2. High in Antioxidants 

Jicama is also known as a powerful antioxidant that helps protect your body from cell damage. It contains natural compounds that may be able to neutralise harmful free radicals, boost your body’s own defence enzymes, and lower markers of stress in your cells. Additionally, jicama can stop certain metals in your system from causing chemical reactions that hurt your tissues. Because it is so good at fighting this internal stress, jicama may be able to help support the immune system and help protect against issues like stomach ulcers and diabetes⁵.

3. Good for Cardiovascular Health

As jicama contains prebiotics like inulin and fructo-oligosaccharides (FOS), it helps with cardiovascular and metabolic wellness. By modulating lipid and cholesterol levels, these fibres may help avoid hypertension, which may further contribute to lower systemic cortisol levels. Fresh jicama juice may help inhibit platelet aggregation (sticking together of platelets) and help provide a defence against heart attack and stroke^6,8,9.

4. Supportive in Digestion and Gut Health

Fibre may act like a natural scrub brush for your digestive system, helping to optimise gut health. Jicama is considered an excellent source of fibre, helping to regulate intestinal function, helping avoid constipation, and maintaining a healthy internal balance^4,10.

5. May Help With Cancer

The antioxidants and fibre in jicama may help reduce cancer risk. The high antioxidant content in jicama may help neutralise oxidative stress and likely help protect against cancer and regulate the immune system. Jicama also contains natural compounds like rotenone and its derivatives, which may help the body against cancer cells, including those found in the lungs, colon, breast, and liver⁵.

I recently read that jicama extract helps protect the pancreatic cells from damage and avoids the enlargement and overgrowth of specific areas in the pancreas known as islets of Langerhans. Animal studies also show that jicama flour, rich in fibre, slows down stomach emptying, which in turn reduces sugar absorption in the intestines. This can help avoid damage to pancreatic cells caused by high blood sugar levels. Its potential uses for pancreatic health may be explored further in future studies, offering a natural tool for maintaining pancreatic health¹¹.

Dr Rajeev Singh, BAMS

Using Jicama in the Kitchen

You can use Jicama both raw or cooked in different dishes. 

1. Preparing and Storing Jicama

Peel off the tough brown skin with a peeler or knife. Then you can slice, dice, or grate the jicama as required by your recipe. 

You can keep whole, unpeeled jicama in the fridge for up to two weeks. Cut pieces can be stored in an airtight container in the fridge for a week. 

2. Raw Jicama Recipes

You can eat raw jicama just as it is or add it to other dishes. 

• Jicama Salads 
  Mix jicama with other fruits and vegetables for a crunchy salad. A leafy green salad with jicama, avocado, cherry tomatoes, and cilantro make a great combination.
• Jicama Snacks 
  Cut jicama into sticks or slices for a tasty, healthy snack. You can serve it with dips like hummus, guacamole, or salsa, or just add some lime juice and a bit of salt. 

3. Cooked Jicama Recipes

Cooked jicama adds texture and taste to various dishes. 

• Jicama Stir-Fries 
  Add chopped jicama to your favourite stir-fry recipe for the extra crunch. Mix it with vegetables like bell peppers, onions, and carrots, and top it with a sauce of your choice. 
• Jicama Soups and Stews 
  Add diced jicama to chili, minestrone, or vegetable soups. Simmer until tender.
• Jicama Fries and Chips 
  Replace potatoes with jicama for a low calorie fry or chip alternative. Slice jicama into thin pieces, toss with olive oil and seasonings, then bake till golden and crisp. 

Also Read: Chickpeas (Garbanzo beans): Uses, Benefits, Side Effects By Dr. Rajeev Singh

Possible Risks and Tips for Consuming Jicama

Although jicama is often safe and nutritious to eat, it is essential to note some potential risks and safety rules. 

Allergies and Adverse Effects

Although rare, some people are allergic to jicama. It can cause itching of the skin and around the mouth¹. If you think you may be allergic to jicama, a healthcare provider can guide you. Also, eating too much jicama might cause digestive issues like gas or bloating because of its high fibre content. So, it’s best to increase your fibre intake gradually.

Safety Precautions

Always remember, only the root of the jicama plant is safe to eat. The stem, leaves, beans, and skin contain a toxic compound called rotenone¹. Eating these parts can cause vomiting, muscle tremors, low blood pressure, and increased heart rate. Peel the skin off before you eat jicama to avoid any possible toxins.

Also Read: Red Bananas: Uses, Benefits, Side Effects and More By Dr. Smita Barode

Conclusion

Jicama is a versatile and nutrient-dense vegetable that offers a host of health benefits. Its impressive nutrient profile, along with the health-promoting properties of its content, such as antioxidants and fibre, make it a valuable addition to any diet.

Incorporating jicama into your meal plans is simple and enjoyable, whether eaten raw or cooked in various dishes. Just remember to remove the skin and consume only the root. Avoid all other parts of the plant. Jicama may support heart health and weight management and is a delicious vegetable that may help improve your overall well-being.

Also Read: Radish (Mooli): Uses, Benefits, Side Effects and More!

Frequently Asked Questions (FAQs)

References

1. Bedolla-Barajas M, Bedolla-Pulido TR, Morales-Romero J, Mariscal-Castro J, González-Mendoza T. Oral Allergy Syndrome Associated with Jicama. Med J Islam Repub Iran. 2022 Mar 26;36:26. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9386743/
2. UC ANR small farms network [Internet]. UC Agriculture and Natural Resources. [cited 2026 Jan 15]. Available from: https://ucanr.edu/program/uc-anr-small-farms-network/jicama
3. U.S. Department of Agriculture [Internet]. Usda.gov. [cited 2026 Jan 15]. Available from: https://fdc.nal.usda.gov/food-details/170073/nutrients
4. VA dietitian rooting for root vegetables [Internet]. US Department of Veterans Affairs. 2023 [cited 2026 Jan 15]. Available from: https://news.va.gov/126689/va-dietitian-rooting-for-root-vegetables/
5. Jaiswal V, Chauhan S, Lee HJ. The Bioactivity and Phytochemicals of Pachyrhizus erosus (L.) Urb.: A Multifunctional Underutilized Crop Plant. Antioxidants (Basel). 2021 Dec 27;11(1):58. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8773301/
6. Santoso P, Amelia A, Rahayu R. Jicama (Pachyrhizus erosus) fiber prevents excessive blood glucose and body weight increase without affecting food intake in mice fed with high-sugar diet. J Adv Vet Anim Res. 2019 Apr 18;6(2):222-230. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6702872/
7. Xiang J, Huang S, Wu X, He Y, Shen H, Tang S, Zhu F, Luo Y. Phytochemical Profile and Antioxidant Activity of the Tuber and Peel of Pachyrhizus erosus. Antioxidants (Basel). 2025 Mar 31;14(4):416. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC12023986/
8. Rahmawati S. The Effects of Kefir and Jicama Synbiotic Administration on White Rat Serum Cortisol Levels After Subtotal Nephrectomy. Proceedings of the 3rd International Conference on Cardiovascular Diseases (ICCvD 2021). 2022. Available from: https://www.researchgate.net/publication/366455547_The_Effects_of_Kefir_and_Jicama_Synbiotic_Administration_on_White_Rat_Serum_Cortisol_Levels_After_Subtotal_Nephrectomy
9. Bhanja A, Paikra SK, Sutar PP, Mishra M. Characterization and identification of inulin from Pachyrhizus erosus and evaluation of its antioxidant and in-vitro prebiotic efficacy. J Food Sci Technol. 2023 Jan;60(1):328-339. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9813300/
10. CDC. Fiber: The carb that helps you manage [Internet]. Diabetes. 2024 [cited 2026 Jan 27]. Available from: https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html
11. Wijayanti L, Muniroh M, Al-Baarri AN, Fitranti DY, Mahati E, Afifah DN. Effect of GLITEROS specific-diabetes enteral formula modification based on tempe flour, jicama flour and sunflower seed flour on score pancreatic damage, number and diameter of the islets of Langerhans of hyperglycemic rats pancreatic cells with streptozotocin induction. Food Production, Processing and Nutrition. 2023;5:47. doi:10.1186/s43014-023-00163-y. Available from: https://link.springer.com/article/10.1186/s43014-023-00163-y

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