Artichoke Nutrition Facts and Health Benefits

Artichokes take a iittle more work to prepare and eat than other vegetables (they have thorny points on their leaves that must be removed before eating, for one), but these fiber-rich, savory vegetables provide important health benefits.

And once you eat one, you'll want to eat another. The California Artichoke Advisory Board explains how to eat a cooked artichoke.

1. Pull off one of the outer leaves ("petals").
2. Dip the base of the petal into sauce or melted butter. Pull through teeth to scrape off and eat the soft, pulpy portion found at the base of the petal. Discard what remains of the petal.
3. When you've eaten all the petals, you'll be left with a fuzzy central layer. Spoon this out and discard. What's left is the artichoke heart, which is entirely edible (and delicious).

The following nutrition information is provided by the USDA for one medium artichoke (120g), cooked without salt.

Most of the calories in artichokes come from carbohydrate. There are 14 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.

There is a very small amount of fat in artichokes (just under half a gram). However, artichokes are often served with melted butter or creamy dip, which increases the fat content. Fried and stuffed artichokes are also high in fat and calories.

A medium-sized artichoke contains 3.5 grams of protein. This is similar to a small baked potato or about a cup of cooked broccoli.

Artichokes are high in fiber and are a very good source of vitamin K and folate, which helps with red blood cell formation and prevention of neural tube defects.

They are also a good source of magnesium, a mineral that is important for nerve and muscle conduction and can help improve sleep. Artichokes also contain vitamin C.

Thanks to their fiber, micronutrients, and antioxidants, including artichokes in your diet may help promote health and prevent some diseases and conditions.

One medium artichoke contains 7 grams of fiber, contributing to nearly one-third of your daily fiber needs. Fiber has many health benefits, including a lowered risk of coronary heart disease, stroke, and hypertension.

Artichokes are also a good source of potassium, a mineral that may help to lower blood pressure. A medium artichoke has 343 milligrams of potassium (for reference, a similarly sized banana has 422 milligrams).

Artichokes may also support heart health by lowering cholesterol levels. Fiber contributes to this effect, as do some of the antioxidants in artichokes. Studies of artichoke leaf extract have shown it to be effective in reducing total cholesterol, LDL ("bad") cholesterol, and triglycerides.

Among the most powerful phytonutrients in artichokes are cynarin and silymarin, which have strong positive effects on the liver, helping it clear out toxins.

The antioxidants in artichokes, including vitamin C, are important in helping the body fight oxidative stress and inflammation, as described in this 2018 study. These processes are involved in many chronic and age-related diseases. Vitamin C helps repair cells and boost immunity. Another study published in 2018 described how compounds in artichoke produce "anti-age effects" on the skin.

The vitamin K in artichokes is a fat-soluble vitamin that is important for bone health and blood clotting.

Research indicates that artichokes may contain properties that are anti-carcinogenic. One study published in 2015 (done on cancer cells in test tubes, not in humans) showed that the polyphenols—beneficial plant compounds with antioxidant qualities—in artichokes slowed the growth of breast cancer cells. Another 2015 study found similar effects in mesothelioma.

Some preliminary research has shown that artichoke leaf extract may help reduce the symptoms of irritable bowel syndrome (IBS).

In addition, the fiber in artichokes can contribute to a lowered risk of diabetes, obesity, and gastrointestinal diseases such as reflux, ulcer, diverticulitis, and constipation. The fiber in artichokes includes prebiotics, which support "good" bacteria and are important for gut health.

Allergy to artichoke and related plants in the Asteraceae family (including ragweed, chamomile, daisy and sunflower) is possible, especially as an environmental allergy that can cause eczema or hayfever. Some people who are allergic to these plants experience cross-reactivity with related foods, including artichoke, either when handling them or consuming them. 

If you take Coumadin (a blood thinner), it's important to make sure that your vitamin K intake is consistent, meaning you eat about the same amount of foods containing vitamin K daily. Discuss your levels with your doctor so that you have a better understanding.

There are more than 100 varieties of artichokes. They range in size from baby to jumbo, in color from dark green to purple, and in shape from large spheres to long, oval cylinders.

The Jerusalem artichoke, also known as a sunchoke, is a tuberous vegetable that's unrelated to leafy green "globe" artichokes.

You can also purchase jarred, canned, or frozen artichokes (usually just the hearts). Jarred or canned artichokes that are marinated in oil and vinegar tend to be high in calories and sodium. Look for artichokes packed in water, and rinse them before use.

Most of the artichokes in the United States come from California. Peak artichoke season is spring, but you can usually find fresh artichokes all year long.

When purchasing fresh artichokes, avoid those that have brown spots or split leaves. Choose artichokes with tightly packed leaves, that are firm and feel heavy for their size. Store fresh artichokes in a plastic bag for up to five days and avoid washing until just before cooking. Frozen artichokes can last in the freezer for six months up to a year.

To get started with a fresh artichoke, 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. The choke is now ready to be steamed.

For stuffed artichokes, again start by trimming the bottom and top and cutting off some of the harder leaves. Next, dig out the choke, either with a spoon or paring knife, to get out the hairy, spiny part.

To sauté your artichoke, follow the same technique, After you take out the choke, quarter the artichoke down the middle and sauté. Anytime you clean an artichoke, dump it in water with lemon and ice to keep it green until you cook it.

Artichoke hearts 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.