Artichokes are one of the most underrated yet nutritionally dense vegetables available. With their unique flavor and impressive health benefits, they deserve a regular spot in your diet. But what exactly makes artichokes so special? This comprehensive guide will explore everything you need to know about artichokes nutrition facts, including their calorie content, macronutrient profile, health benefits, and how they compare to other vegetables. We’ll also answer common questions like whether artichokes are high in carbs, if you can eat them daily, and the best ways to incorporate them into meals.
Detailed Artichokes Nutrition Facts and Calorie Breakdown
Understanding the nutritional value of artichokes helps you appreciate why they are considered a superfood. Below is a detailed breakdown of the nutrients found in a medium-sized cooked artichoke (about 120g):
Macronutrients:
- Calories: 64 kcal
- Protein: 3.5g (7% DV)
- Carbohydrates: 14g (5% DV)
- Fiber: 7g (28% DV)
- Net Carbs: 7g
- Fat: 0.2g (<1% DV)
Vitamins:
- Vitamin C: 8.9mg (15% DV) – Supports immunity and skin health
- Vitamin K: 18.9mcg (24% DV) – Essential for blood clotting and bone health
- Folate (B9): 87mcg (22% DV) – Crucial for DNA synthesis and cell growth
- Niacin (B3): 1.3mg (8% DV) – Supports metabolism and nervous system function
Minerals:
- Magnesium: 50mg (12% DV) – Important for muscle and nerve function
- Potassium: 343mg (10% DV) – Helps regulate blood pressure
- Iron: 1.6mg (9% DV) – Supports oxygen transport in blood
- Phosphorus: 87mg (7% DV) – Vital for bone health
Key Takeaways:
✅ Extremely low in calories – Perfect for weight management
✅ High in fiber – Promotes gut health and digestion
✅ Rich in antioxidants – Fights inflammation and oxidative stress
✅ Good plant-based protein source – Uncommon for vegetables
Top 7 Science-Backed Health Benefits of Artichokes
Artichokes aren’t just tasty—they offer numerous health benefits, backed by research. Here’s why you should eat them regularly:
1. Supports Liver Health and Detoxification
Artichokes contain cynarin and silymarin, two compounds that:
- Stimulate bile production, aiding digestion and fat breakdown
- Protect liver cells from toxins and oxidative damage
- May help regenerate liver tissue in cases of fatty liver disease
2. Improves Digestion and Gut Health
Thanks to their high fiber (7g per artichoke) and prebiotic content, they:
- Feed beneficial gut bacteria, improving microbiome balance
- Relieve bloating and constipation by promoting regular bowel movements
- May reduce symptoms of IBS (Irritable Bowel Syndrome)
3. Lowers Cholesterol and Supports Heart Health
Studies show that artichoke leaf extract can:
- Reduce LDL (“bad”) cholesterol by up to 22%
- Increase HDL (“good”) cholesterol
- Lower blood pressure due to potassium content
4. Helps Control Blood Sugar Levels
Artichokes have a low glycemic index (GI) and:
- Slow down carbohydrate absorption, preventing blood sugar spikes
- Improve insulin sensitivity, beneficial for diabetics
5. Rich in Antioxidants (Fights Aging and Inflammation)
Artichokes rank among the top antioxidant-rich vegetables, containing:
- Quercetin – Anti-inflammatory and anti-cancer properties
- Rutin – Strengthens blood vessels
- Gallic acid – Protects against oxidative stress
6. May Aid in Weight Loss
Because they are:
- Low in calories (64 per artichoke)
- High in fiber, keeping you full longer
- Diuretic properties help reduce water retention
7. Supports Brain Function
Artichokes are a good source of vitamin K and folate, which:
- Protect against cognitive decline
- Support neurotransmitter function
Are Artichokes High in Carbs? Keto-Friendly?
A common question is: “Are artichokes high in carbs?”
✔ Total Carbs: 14g per medium artichoke
✔ Fiber: 7g
✔ Net Carbs: 7g
Verdict:
- Low in net carbs → Suitable for low-carb and keto diets in moderation
- Better than starchy vegetables (e.g., potatoes or corn)
Can You Eat Artichokes Every Day?
Yes! Unless you have gallbladder issues (since they stimulate bile production), daily consumption is safe and beneficial.
Potential Side Effects (Rare):
- Bloating or gas (due to high fiber)
- Allergic reactions (very uncommon)
Artichokes vs. Other Vegetables: How Do They Compare?
| Vegetable (100g cooked) | Calories | Fiber (g) | Protein (g) | Net Carbs (g) |
|---|---|---|---|---|
| Artichoke | 53 | 5.4 | 2.9 | 5.8 |
| Broccoli | 35 | 2.6 | 2.4 | 3.6 |
| Brussels Sprouts | 36 | 3.8 | 2.6 | 5.2 |
| Spinach | 23 | 2.4 | 2.9 | 1.4 |
Winner?
- Highest fiber: Artichokes
- Lowest calories: Spinach
- Best all-around: Artichokes (great balance of fiber, protein, and nutrients)
How to Eat Artichokes: Delicious Recipe Ideas
- Steamed Artichokes with Garlic Dip
- Steam whole artichokes, then dip leaves in lemon-garlic aioli.
- Grilled Artichokes
- Brush with olive oil, sprinkle with salt, and grill until charred.
- Spinach-Artichoke Dip (Healthier Version)
- Use Greek yogurt instead of mayo for extra protein.
- Artichoke Heart Salad
- Mix marinated artichoke hearts with cherry tomatoes, feta, and olives.
- Artichoke Pasta
- Toss cooked pasta with sautéed artichokes, garlic, and Parmesan.
Final Thoughts: Why You Should Eat More Artichokes
Artichokes are a nutritional powerhouse—low in calories, high in fiber, and packed with antioxidants. They support liver health, digestion, heart health, and weight loss, making them an excellent addition to any diet.
Try incorporating them into your meals for a delicious and healthy boost!