Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Watermelon Jicama Salad

This watermelon jicama salad with pumpkin seeds, mint, and chili peppers is refreshing and spicy. It’s easy to make and only takes a few minutes to prepare.


85% 68/15/17 
Ω-6 (LA, 1.7g) : Ω-3 (ALA, <0.1g) = 0:0

Nutritional Information per person Convert per 100g
2000 kcal
Energy 104 kcal5.2%
Fat/Lipids 4.2 g6.0%
Saturated Fats 0.72 g3.6%
Carbohydrates (inc.dietary fiber) 16 g6.1%
Sugars 5.9 g6.6%
Fiber 5.8 g23.1%
Protein (albumin) 3.7 g7.3%
Cooking Salt (Na:221.3 mg)562 mg23.4%
A serving is 175g.Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per person with %-share Daily Requirement at 2000 kcal
VitVitamin C (ascorbic acid) 29 mg36.0%
Sodium, Na 221 mg28.0%
MinManganese, Mn 0.45 mg23.0%
MinCopper, Cu 0.20 mg20.0%
ProtTryptophan (Trp, W) 0.05 g20.0%
ElemPhosphorus, P 120 mg17.0%
FatLinoleic acid; LA; 18:2 omega-6 1.7 g17.0%
ElemMagnesium, Mg 62 mg16.0%
ElemPotassium, K 310 mg16.0%
MinIron, Fe 1.9 mg13.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Nutritional Information per person

Essential fatty acids, (SC-PUFA) 2000 kcal
Linoleic acid; LA; 18:2 omega-6 1.7 g17.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.04 g2.0%

Nutritional Information per person

Essential amino acids 2000 kcal
Tryptophan (Trp, W) 0.05 g20.0%
Threonine (Thr, T) 0.11 g12.0%
Isoleucine (Ile, I) 0.13 g10.0%
Phenylalanine (Phe, F) 0.16 g10.0%
Valine (Val, V) 0.16 g10.0%
Leucine (Leu, L) 0.22 g9.0%
Lysine (Lys, K) 0.16 g9.0%
Methionine (Met, M) 0.06 g6.0%

Nutritional Information per person

Nutritional Information per person

Essential macroelements (macronutrients) 2000 kcal
Sodium, Na 221 mg28.0%
Phosphorus, P 120 mg17.0%
Magnesium, Mg 62 mg16.0%
Potassium, K 310 mg16.0%
Calcium, Ca 37 mg5.0%

Nutritional Information per person

Essential trace elements (micronutrients) 2000 kcal
Manganese, Mn 0.45 mg23.0%
Copper, Cu 0.20 mg20.0%
Iron, Fe 1.9 mg13.0%
Zinc, Zn 0.88 mg9.0%
Selenium, Se 2.0 µg4.0%
Fluorine, F 2.9 µg< 0.1%
Iod, I (Jod, J) 0.62 µg< 0.1%

Ingredients (for servings, )

For the salad
8 ½ ozWatermelon, raw (organic?)
9 ½ ozJicama (Yam beans, Mexican turnips, Chinese potatos)
For the dressing
2 Limes (4.7 oz)
3 tbspRoasted pumpkin seeds (1.1 oz)
1 tbspMoroccan mint (0.20 oz)
1 tbspChili powder (0.28 oz)
tspSea salt (0.06 oz)


  • vegetable peeler
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • food preparation without heating
  • squeeze
  • meld
  • peel


  1. For the salad
    Dice the watermelon. Peel the jicama and cut into ½-inch cubes.

    Alternatively, you can replace the jicama with 350 g peeled and deseeded cucumber for four servings.

  2. For the dressing
    Squeeze the lime and mince the mint. Combine the lime juice, pumpkin seeds, minced mint, chili powder, and salt in a bowl. Add the watermelon and jicama and let the salad sit for 5 minutes.

    The author uses guajillo chili powder and suggests adding ½ teaspoon pequín chili powder (for four servings) if you would like the dish to be spicier.

  3. Serving
    Serve fresh, after you have let the salad sit for 5 minutes.

Notes about recipe

This watermelon jicama salad with pumpkin seeds, mint, and chili peppers is refreshing and spicy. It’s easy to make and only takes a few minutes to prepare.

Jicama: Jicama, also called Mexican yam bean or Mexican turnip, is naturally found in Mexico as well as in countries in Central and South America, but it was brought to Asia several centuries ago. The plant contains very little protein or fat and only the root can be eaten raw. Jicama has a consistency similar to that of radishes, ranging from slightly woody to juicy. They have a sweet flavor that is reminiscent of apples. Jicama may be confused with yams: bare in mind that yams are a completely different vegetable and most yam varieties cannot be eaten raw.

Watermelon: Watermelons are low in calories and are 90 % water. They have a sweet, refreshing flavor and are ideal for hot days. Some watermelons weigh up to 100 kg; however, most weigh between 4 and 25 kg. They can be stored for 2–3 weeks at temperatures of 12–15 °C and 85–90 % humidity.

Alternate preparation

Cucumbers: If you can’t find Jicama, the author Jason Wyrick suggests using 350 grams of peeled and deseeded cucumber for four servings. However, cucumbers have a considerably different flavor than jicama.

Chili powder: The original recipe uses guajillo chili powder, which is made from mirasol chili and has a fruity flavor. If you want your salad to be a bit hotter, you can add pequin chili powder, which measures up to 100,000 SHU (Scoville Heat Units).