Artichokes, (globe or french), cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
A tender, meaty thistle bud, boiled artichoke hearts offer a delicate, nutty flavor with a satisfying, slightly firm texture. With only 51 calories per 100g and a robust 5.7g of fiber, it's a nutrient-dense, low-fat powerhouse. Its subtle, earthy taste makes it a versatile canvas for bold dressings and rich sauces.
Calorie split: 19% protein · 76% carbs · 5% fat
↓ Full nutrition💚 Why it's loved
People adore its unique, meaty texture and subtle, nutty flavor that pairs beautifully with garlic, lemon, and butter. It's a centerpiece of Mediterranean cuisine, often enjoyed as a shared appetizer or a luxurious main course, evoking a sense of rustic elegance.
⚠️ Watch-outs & how to enjoy it better
The fibrous leaves and fuzzy 'choke' can be off-putting or confusing for first-timers, and its high fiber content may cause digestive discomfort in some. To mitigate this, start with smaller portions and ensure thorough cooking to soften the fibers; pairing with a healthy fat like olive oil can also aid digestion and nutrient absorption.
Key benefits
- Excellent source of dietary fiber (5.7g per 100g) for digestive health.
- Very low in fat (0.34g per 100g) and calories (51 kcal per 100g).
- Provides a good amount of plant-based protein (2.89g per 100g).
- Rich in antioxidants like cynarin and silymarin, which support liver function.
- High in prebiotic inulin, which feeds beneficial gut bacteria.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The artichoke is actually the immature flower bud of a thistle plant; if left unharvested, it would bloom into a large, striking purple flower.
Full nutrition (USDA data · scales with serving)
| Water | 84.1 g |
| Energy | 51.0 kcal |
| Energy | 211 kj |
| Protein | 2.9 g |
| Total lipid (fat) | 0.34 g |
| Ash | 1.3 g |
| Carbohydrate, by difference | 11.4 g |
| Fiber, total dietary | 5.7 g |
| Total Sugars | 0.99 g |
| Sucrose | 0.73 g |
| Glucose | 0.24 g |
| Fructose | 0.02 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.61 mg |
| Magnesium, Mg | 42.0 mg |
| Phosphorus, P | 73.0 mg |
| Potassium, K | 286 mg |
| Sodium, Na | 296 mg |
| Zinc, Zn | 0.40 mg |
| Copper, Cu | 0.13 mg |
| Manganese, Mn | 0.23 mg |
| Selenium, Se | 0.20 ug |
| Vitamin C, total ascorbic acid | 7.4 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.09 mg |
| Niacin | 1.1 mg |
| Pantothenic acid | 0.24 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 89.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 89.0 ug |
| Folate, DFE | 89.0 ug |
| Choline, total | 34.4 mg |
| Betaine | 0.20 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 8.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 13.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 464 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 14.8 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 18:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 0.14 g |
| PUFA 18:2 | 0.10 g |
| PUFA 18:3 | 0.04 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
FAQ
How do I eat a whole cooked artichoke?
Start by pulling off the outer leaves one by one, dipping the fleshy base in sauce, and scraping the soft part off with your teeth. Discard the tough leaf. Continue until you reach the tender heart. Scoop out the fuzzy 'choke' in the center, then eat the heart and stem.
Are canned artichoke hearts as nutritious as fresh?
Canned artichoke hearts retain most of their fiber and minerals but can be higher in sodium. Fresh or frozen (without added sauce) are generally lower in sodium and have a firmer texture. Rinse canned hearts to reduce sodium content.
Can artichokes help with digestion?
Yes, their high fiber and prebiotic inulin content can promote healthy digestion and support gut bacteria. However, for some people, the high fiber may cause gas or bloating if introduced too quickly.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.51 kcal/g · 23% calories from protein · 5.7 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.