Sunchokes — Nutrients, Health Benefits, And Shopping Tips

Sunchokes photo

Listonic Team

March 10, 2025

Sunchokes, or Jerusalem artichokes, are a nutrient-rich root vegetable celebrated for their nutty flavor and high inulin content, which promotes gut health. Explore tips for selecting the freshest sunchokes and effective storage methods to preserve their crispness and nutritional benefits.

Nutrients

Check the detailed nutritional values of sunchokes, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 73 kcal

Nutrients per: 100 g% Daily Value*
Carbs17 g6.18%
Fiber3 g10.71%
Sugars10 g20%
Glycemic Index75 -
Protein2 g4%
Sodium4 mg0.17%
Total Fat0 -

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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Choose sunchokes that are firm and smooth, avoiding any that are shriveled or have soft spots, as these indicate age and potential spoilage.
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Sunchokes, also known as Jerusalem artichokes, are not actually artichokes but rather the tuber of a sunflower, and they are packed with inulin, a prebiotic fiber that supports gut health and can help regulate blood sugar levels. Plus, their nutty, sweet flavor makes them a versatile addition to both savory and sweet dishes!
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To preserve sunchokes, store them in a cool, dark place, ideally in a paper bag or a breathable container to prevent moisture buildup. For longer storage, you can also refrigerate them in a perforated plastic bag.

Health benefits

Discover the health benefits of sunchokes, as they promote digestive health, support immune function, and provide a rich source of vitamins and minerals.
  • High in inulin, a type of prebiotic fiber that supports gut health and promotes healthy digestion.
  • Rich in potassium, which helps regulate blood pressure and supports heart health.
  • Low in calories, making them a great option for weight management while providing essential nutrients.
  • Supports bone health due to their content of iron and other minerals that contribute to bone density.

Health risks

Understand the potential health risks associated with sunchokes.
  • Gastrointestinal discomfort as sunchokes contain inulin, which can cause bloating, gas, and digestive issues in some individuals.
  • Allergic reactions may occur in sensitive individuals, leading to symptoms such as itching, swelling, or difficulty breathing.
  • Potential for kidney stones due to the presence of oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
  • High carbohydrate content which may affect blood sugar levels, posing risks for individuals with diabetes or insulin resistance.
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How to choose sunchokes

When choosing sunchokes, look for tubers that are firm and free from blemishes or soft spots—the skin should be smooth and intact, indicating freshness. Select medium to large-sized sunchokes, as they tend to have a better flavor and texture compared to smaller ones.

Avoid sunchokes that are shriveled or have sprouted, as these signs suggest they are past their prime. Additionally, opt for tubers that feel heavy for their size, which often indicates a higher water content and better quality.

How to store sunchokes

To store sunchokes properly, keep them in a cool, dark place, ideally in the refrigerator. Wrap them in a damp paper towel and place them in a perforated plastic bag to maintain moisture while allowing for air circulation. This method helps to prevent them from drying out and losing their crisp texture. The ideal temperature for storing sunchokes is between 32-40°F (0-4°C).

Avoid washing sunchokes before storage, as excess moisture can promote mold growth. It's best to store them unwashed and only clean them just before use. Additionally, keep sunchokes away from ethylene-producing fruits, such as apples and bananas, as this can accelerate spoilage. Regularly check for any signs of spoilage, and remove any affected sunchokes to keep the rest fresh.

✅ Extra Tip

To enhance the nutty flavor of sunchokes, try roasting them with olive oil and your favorite herbs, and remember to scrub them well before cooking, as their skin can be quite dirty.

How long does it last?

Sunchokes, also known as Jerusalem artichokes, have a relatively short shelf life compared to other root vegetables. When stored in a cool, dark, and dry place, they can last for about 1-2 weeks at room temperature. If you refrigerate them, sunchokes can stay fresh for up to 1 month. To maximize their longevity, it's best to keep them unwashed and in a perforated plastic bag to allow for air circulation. However, once they are cooked, sunchokes should be consumed within 3-5 days for optimal flavor and texture. Proper storage is essential to prevent sprouting and spoilage, ensuring you enjoy their unique taste and health benefits.

What to do with leftovers?

Leftover sunchokes can be a delightful addition to your meals, offering a unique flavor and texture. Try roasting them with a drizzle of olive oil and your favorite herbs for a savory side dish, or incorporate them into a hearty vegetable soup for added depth. Sunchokes can also be thinly sliced and added to salads for a crunchy texture or blended into a creamy puree to serve as a delicious dip or spread.

If you have a surplus, consider pickling them for a tangy snack or using them in stir-fries alongside other vegetables. You can also mash them as a unique alternative to potatoes or incorporate them into a frittata for a filling breakfast. For long-term storage, sunchokes can be kept in the refrigerator for several weeks, allowing you to enjoy their earthy flavor in various dishes over time.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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