Jicama is one of the most keto-friendly root vegetables you can eat. A one-cup serving (130 grams) contains about 12 grams of total carbohydrates but packs 6.4 grams of fiber, bringing the net carb count down to roughly 5.6 grams. That fits comfortably within the 20 to 50 grams of daily net carbs most keto dieters aim for.
Net Carbs in Jicama
The numbers that matter for keto are net carbs: total carbohydrates minus fiber. Fiber passes through your digestive system without raising blood sugar, so it doesn’t count against your carb budget. Here’s what one cup (130 grams) of raw jicama looks like:
- Calories: 49
- Total carbs: 12 g
- Fiber: 6.4 g
- Net carbs: ~5.6 g
- Sugar: 2.3 g
- Fat: 0.1 g
- Protein: 1 g
That’s an unusually high fiber-to-carb ratio for a root vegetable. More than half the carbohydrate content is fiber, which is why jicama stands apart from potatoes, carrots, and other starchy roots that can blow through your daily carb limit in a single serving.
How Jicama Compares to Potatoes
Most people reach for jicama as a substitute for higher-carb vegetables, and the difference is dramatic. A cup of raw white potato contains around 24 grams of total carbs with only about 2 grams of fiber, leaving you with roughly 22 grams of net carbs. That’s nearly four times the net carbs in the same amount of jicama. Sweet potatoes are similarly high, landing around 20 net carbs per cup.
Jicama also has a low glycemic index. Research published in Food Science & Nutrition classified jicama as a low-GI food, with estimated glycemic index values around 20 to 22, well below the threshold of 55 that defines the low-GI category. For comparison, boiled potatoes typically score between 70 and 90. This means jicama produces a much smaller blood sugar spike, which helps you stay in ketosis.
Why the Fiber in Jicama Is Especially Useful
Much of jicama’s fiber comes from inulin, a type of soluble fiber that your body can’t digest but your gut bacteria can. Those bacteria ferment inulin and produce short-chain fatty acids that enter your bloodstream and influence metabolism, appetite regulation, and how your body handles blood sugar. Inulin has also been shown to improve insulin sensitivity, which is a bonus for anyone on keto trying to keep blood sugar stable.
Getting enough fiber is a common challenge on keto diets because so many high-fiber foods (beans, whole grains, many fruits) are also high in carbs. Jicama gives you a meaningful dose of prebiotic fiber without the carb penalty, making it one of the better options for keeping your gut healthy while staying in ketosis.
How Much Jicama You Can Eat on Keto
If you’re following a strict keto plan capped at 20 grams of net carbs per day, a full cup of jicama uses up about 28% of your daily allowance. That’s reasonable for a snack or side dish, though you’ll want to account for it alongside everything else you eat that day. On a more moderate plan allowing 50 grams of net carbs, jicama is practically a free food. You could eat two cups and still have plenty of room.
Half a cup (about 65 grams) is a practical serving size if you’re being careful with your carb budget. That comes in at roughly 2.8 net carbs, barely making a dent even on the strictest protocols.
Best Ways to Use Jicama on Keto
Raw jicama has a crisp, slightly sweet texture similar to a water chestnut or an apple. Most people eat it raw, sliced into sticks or thin rounds, which makes it a natural replacement for chips or crackers when you need something crunchy with dip. It pairs well with guacamole, ranch, or any high-fat keto dip.
You can also roast or sauté jicama as a stand-in for potatoes in stir-fries and sheet pan meals. One thing to note: cooking starchy root vegetables generally raises their glycemic impact because heat breaks down complex carbohydrates into simpler, faster-absorbing sugars. Research on fried and cooked tuberous roots shows GI values can climb as high as 53 to 87. Jicama starts so low on the glycemic index that cooking it is unlikely to push it into problem territory for most keto dieters, but eating it raw preserves the most favorable carb profile.
Thin jicama slices also work as a tortilla substitute for small tacos or wraps. They hold toppings surprisingly well and add a satisfying crunch that lettuce wraps can’t match.