Calories in an Artichoke: Full Nutrition Breakdown
How many calories are in an artichoke? Size-by-size breakdown with full nutrition facts and FAQ.
Artichokes are one of the highest-fiber vegetables available, making them an exceptional choice for digestive health and satiety. They are rich in folate, vitamin C, vitamin K, magnesium, and a unique prebiotic fiber called inulin that feeds beneficial gut bacteria. Artichokes also contain cynarin and silymarin, antioxidants that may support liver health. Here is a complete breakdown of artichoke nutrition by size.
Calories by size:
| Size | Weight | Calories | Carbs | Fiber | Protein | Magnesium |
|---|---|---|---|---|---|---|
| Small | ~90 g | 42 kcal | 9.4 g | 4.7 g | 2.9 g | 42 mg |
| Medium | ~128 g | 60 kcal | 13 g | 6.9 g | 4.2 g | 50 mg |
| Large | ~162 g | 76 kcal | 17 g | 8.7 g | 5.3 g | 63 mg |
| 1 cup hearts (cooked) | ~168 g | 89 kcal | 20 g | 9.6 g | 4.9 g | 72 mg |
Artichokes are also an excellent source of potassium, phosphorus, and folate. A single medium artichoke provides about 17% of the daily recommended intake of folate.
Frequently Asked Questions (FAQ)
How many calories are in a medium artichoke?
A medium artichoke weighing about 128 grams contains approximately 60 calories. It provides an impressive 6.9 grams of fiber, 4.2 grams of protein, and 13 grams of carbohydrates, making it one of the most filling low-calorie vegetables available.
Are artichokes high in fiber?
Yes, artichokes are among the highest-fiber vegetables. A single medium artichoke provides about 6.9 grams of fiber, which is roughly 25% of the daily recommended intake. Much of this fiber is inulin, a prebiotic that supports beneficial gut bacteria and digestive health.
Are artichokes good for liver health?
Research suggests that artichokes may support liver health due to compounds like cynarin and silymarin. These antioxidants have been shown to stimulate bile production and may help protect liver cells from damage. Some studies indicate that artichoke leaf extract can help improve liver function markers.
How do you count calories in artichokes with dipping sauce?
A plain medium artichoke has about 60 calories, but common dipping sauces add significantly more. Two tablespoons of melted butter adds about 200 calories, while a lemon-garlic aioli can add 180 calories or more. For a lower-calorie option, try dipping in lemon juice with herbs or a light vinaigrette.
Are canned artichoke hearts as nutritious as fresh artichokes?
Canned artichoke hearts retain most of their fiber, mineral, and antioxidant content, making them a convenient and nutritious option. However, they may contain added sodium, so rinsing them before use can reduce the salt content by about 40%. Water-packed varieties are generally a better choice than those packed in oil or brine.
How many calories are in a medium artichoke?
Are artichokes high in fiber?
Are artichokes good for liver health?
How do you count calories in artichokes with dipping sauce?
Are canned artichoke hearts as nutritious as fresh artichokes?
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