Here are artichoke nutrition facts and health benefits. The health benefits of artichokes mentioned in this article are based on studies.
Artichokes take a little more work to prepare and eat than other vegetables. They have thorny points on their leaves that must be removed before eating, for one.
However, these fiber-rich, savory vegetables provide important health benefits and deserve a place in your dinner rotation. Artichokes are low in calories, packed with nutrition, and come in various preparations, including fresh, canned, and marinated.
1. Artichoke Nutrition Facts
One medium-sized artichoke cooked without salt (120g) provides 64 calories, 3.5g of protein, 14.4g of carbohydrates, and 0.4g of fat. Artichokes are an excellent source of vitamin C, fiber, and potassium. The following nutrition information is provided by the USDA.
Calories: 64
Fat: 0.4g
Sodium: 72mg
Carbohydrates: 14g
Fiber: 7g
Sugars: 1.2g
Protein: 3.5g
Vitamin C: 8.9mg
Potassium: 343mg
Magnesium: 50.4mg
Carbs: Most of the calories in artichokes come from carbohydrates. The carbs are primarily fiber and starch. There are 14 grams in a medium artichoke when you eat the leaves and the heart. You’ll also get just over 1 gram of sugar in a medium-sized artichoke.
Fat: There is a minimal amount of fat in artichokes (just under half a gram). However, artichokes are often served with melted butter or a cheesy dip, which increases the fat content. Fried and stuffed artichokes are also high in fat and calories.
Protein: 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.
Vitamins and Minerals: Artichokes are high in fiber and are an excellent source of vitamin K and folate, which help with red blood cell formation and prevent 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.
Calories: Like most fruits and vegetables, artichokes are low in calories (depending on preparation). One cooked, medium-sized artichoke has 64 calories. About three-fourths of these come from carbohydrate (including fiber). The remainder come from protein (about 25%) and fat (about 5%).
Artichokes are a highly nutritious vegetable that’s very high in fiber and low in calories, carbohydrates, and fat. Artichokes are packed with nutrients like vitamin C, magnesium, vitamin K, folate, potassium, and zinc.
2. Health Benefits of Artichokes
Blood Pressure Control
High blood pressure, or hypertension, can increase the risk of heart disease and stroke. One study showed that artichoke leaf juice helped regulate blood pressure for people with mild high blood pressure. Though studies are still in their early stages, researchers believe that the high levels of potassium in artichokes may be a contributing factor to this effect.
Lower Cholesterol
Early studies suggest that artichoke leaf extract may help lower cholesterol levels. Because research on these effects have been limited and the sample sizes were relatively small, however, artichokes are not yet being recommended as a treatment for high cholesterol.
Liver Health
A few small studies have shown that artichoke can improve liver function for people with nonalcoholic fatty liver disease. Though there’s no data yet about its effect on alcoholic fatty liver disease, there’s evidence that artichoke leaf extract can contribute to overall liver health.
Keeps You Full
One medium artichoke provides about 7 grams of fiber, almost one-third of your daily recommended fiber intake. Research shows that fiber offers many health benefits, including increasing satiety after meals, stabilizing blood glucose levels, lowering cholesterol and decreasing the risk for heart disease, stroke and several cancers.
Strengthens Your Bones
For each artichoke you eat, you’ll get up to one-fifth of the recommended daily intake for vitamin K. This vitamin plays an important role in bone health, blood clotting and wound healing. To maintain strong bones as you age, don’t skimp on this nutrient. Overall, women who skimp on vitamin K-containing foods in their diet have more of a risk of suffering from fractures.
Protects Your Brain
Whole artichokes also pack folate, a B vitamin that’s associated with brain health. According to research published in Frontiers in Neuroscience, people who got enough folate in their diet were less likely to develop Alzheimer’s disease, though there are a lot of factors at play with such a condition. Researchers suspect that folate may quench oxidative stress and inhibit plaque and tangle formation, which is involved in the development of Alzheimer’s.
In addition, folate keeps the heart and blood vessels healthy. It is also a vital nutrient for preventing anemia and reducing the risk of some birth defects, such as those of the spine, skull and brain, during pregnancy.
Provides Some Phosphorus
A whole artichoke provides about 9% Daily Value of phosphorus, another vital nutrient for supporting the body’s functions using and storing energy, forming bones and teeth and filtering waste in the kidneys.
Contains Helpful Antioxidants
Artichokes are known for their antioxidant properties. Antioxidants are compounds found in vegetables and fruits that can fight off free radicals, molecules that could damage cells.
In addition to being an excellent source of the antioxidant vitamin C, artichokes have two one-of-a-kind antioxidants: cynarin and silymarin. Cynarin, an antioxidant unique to artichokes, may provide multiple benefits, including helping to lower cholesterol, supporting liver health and reducing the risk of atherosclerosis and certain types of cancer. Silymarin has been studied for its role in liver health.