Artichoke Nutrition Facts

There are more than 100 varieties of artichokes, ranging in size from baby to jumbo, color (from dark green to purple) and shape (from large spheres to long, oval cylinders). Artichokes have thorny points on their leaves that must be removed before eating.

Artichokes take slightly more work to prepare and eat than other vegetables, but these fiber-rich savory vegetables provide important health benefits.

The following nutrition information is provided by the USDA for one medium artichoke cooked without salt.

• Calories: 64
• Fat: 0.4g
• Sodium: 120mg
• Carbohydrates: 13g
• Fiber: 7g
• Sugars: 1.2g
• Protein: 3.5g

Carbs in Artichokes

Most of the calories in artichokes come from carbohydrate. There are 13 grams in each artichoke when you eat the leaves and the heart. The carbs are primarily fiber and starch. You'll also get just over one gram of sugar in an artichoke.

Fats in Artichokes

There is a very small amount of fat in artichokes (just under a half gram). However, keep in mind that if you eat your artichoke with melted butter or a creamy dip, you'll increase the fat content. Also, be cautious when eating things like fried and stuffed artichokes as these food choices are rich in fat and calories.

Protein in Artichokes

You'll benefit from 3.5 grams of protein when you eat an artichoke.

Micronutrients in Artichokes

One medium artichoke is high in fiber, vitamin K, and folate and is a good source of magnesium, potassium, and vitamin C.

Artichokes are extremely filling food. One medium artichoke contains a whopping 7 grams of fiber, contributing to nearly one-third of your daily fiber needs. When prepared with minimal fat, they are a low calorie, low-fat food choice.

The vitamin K in artichokes is a fat-soluble vitamin that is important for bone health and blood clotting. If you are someone who takes Coumadin, it's important to make sure that your vitamin K intake is consistent, meaning you eat about the same amount of green leafy vegetables daily. Discuss your levels with your doctor so that you have a better understanding.

Folate in artichokes is important in preventing neural tube defects and red blood cell formation and magnesium is a mineral that is important for nerve and muscle conduction.

Potassium may help to lower blood pressure and vitamin C is an important water-soluble vitamin that helps to repair cells, boost immunity and plays a role in anti-aging.

Research indicates that artichokes may contain properties that are anti-carcinogenic and could help to lower cholesterol. Additionally, some consumers use artichoke leaf and artichoke leaf extracts to treat medical conditions. According to the Natural Medicines Database, while there is limited evidence to consider the use of these products for indigestion and high cholesterol, there is insufficient evidence to support other medicinal uses.

When are artichokes in season?

Most of the artichokes in the United States come from California. Peak artichoke season is spring, but they can be available all year long.

How do I choose the best artichoke?

Artichokes can be purchased fresh, frozen, canned or marinated.

If you are looking to purchase fresh artichokes, avoid those that have brown spots or split leaves and choose those that are firm, with tightly packed leaves that feel heavy for their size. Store fresh artichokes in a plastic bag for up to five days and avoid washing until just before cooking.

When purchasing canned artichokes, you would be better off avoiding those that are marinated in oil and vinegar as these types of artichokes tend to be high in calories and sodium. If you must purchase canned, be sure to rinse them before use.

Frozen artichokes can last in the freezer for six months up to a year—but it doesn't hurt to look at the best by date.

How do you clean and cut artichokes?

Artichokes can be cut differently based on your cooking method. To get started, you want to trim the bottom stem and cut off some of the top hard tip leaves. Pull off some of the tougher outer skin and tougher outer leaves. This is good for oil and steamed artichoke.

If you want to stuff an artichoke, you will do the same, starting with trimming the bottom and top and cutting off some of the harder leaves. Next, you will dig out the choke, either with a spoon or paring knife to get out the hairy spiny part.

If you want to saute your artichoke, follow the same technique and after you take out the choke, you will then quarter the artichoke down the middle.

Anytime you clean an artichoke, you want to dump it in water with lemon and ice to keep it nice and green.

How do you eat an artichoke?

Artichokes can be intimidating, but once you eat one, you'll want to eat another. For a step by step guide on how to eat an artichoke, check out the California Artichoke Advisory Board video.

Artichokes are a great addition to salads, sandwiches, and grain dishes. They can be a good toast topper as well as a filling addition to soups. Artichokes add color, texture, and filling fiber to egg and vegetable dishes. If you want to try stuffed artichokes, you can reduce fat and calories by using your stuffing sparingly—to add additional flavor go "heavy" on the garlic and add some herbs and spices to your recipe.

You can also use artichokes in favorite recipes. For example, if you are looking for a different type of way to start your day, think about adding artichokes to your breakfast—you'll be sure to stay full until lunch. Get some ideas on how to add artichokes to lunch and dinner too.

• Easy Spinach Artichoke Frittata Recipe
• Mediterranean Hearts of Palm Salad Recipe

According to medical sources, people with allergies to artichokes or related plants in the Asteraceae family should avoid consuming artichoke or artichoke leaf.

The safety of using artichoke or artichoke extracts has not been tested as a medicinal aid. However, the food is likely safe when used in amounts typically consumed in foods.