What are the Nutritional Facts about Artichokes?
December 14, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Artichokes are low in calories and rich in fiber and antioxidants. Learn nutritional facts, health benefits, and the best ways to eat artichokes.
Introduction
Artichokes are nutrient-rich vegetables known for their high fiber content and digestive benefits. Though not very common in Indian kitchens, artichokes are gaining popularity due to their role in gut health, liver support, and weight management. Let us understand the nutritional facts about artichokes in a simple and clear way.
Nutritional Value of Artichokes (Per 100g – Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 53 kcal |
| Carbohydrates | 11.9 g |
| Fibre | 5.4 g |
| Protein | 2.9 g |
| Fat | 0.3 g |
| Vitamin C | 7.4 mg |
| Vitamin K | 14.8 mcg |
| Folate (B9) | 68 mcg |
| Potassium | 286 mg |
| Magnesium | 60 mg |
| Iron | 1.3 mg |
Key Nutrients in Artichokes
- Dietary fibre: Supports digestion and gut health
- Folate (B9): Important for heart and brain health
- Potassium: Helps control blood pressure
- Vitamin C: Boosts immunity
- Antioxidants (Cynarin): Support liver health
Health Benefits of Artichokes:
1. Improves Digestion
Artichokes are very high in fibre, which:
- Prevents constipation
- Improves bowel movement
- Supports healthy gut bacteria
👉 One of the best vegetables for digestive health.
2. Supports Liver Health
Artichokes contain cynarin, which:
- Helps detox the liver
- Improves bile production
- Supports fat digestion
3. Helps in Weight Loss
Artichokes are:
- Low in calories
- High in fibre
- Very filling
👉 Ideal for weight loss diets.
4. Controls Cholesterol Levels
Regular intake may:
- Lower bad cholesterol (LDL)
- Improve heart health
5. Supports Blood Sugar Control
High fibre content helps:
- Slow sugar absorption
- Maintain steady blood sugar levels
👉 Good for diabetics in moderate portions.
6. Boosts Immunity
Vitamin C and antioxidants:
- Strengthen immune system
- Protect cells from damage
Best Way to Eat Artichokes
✔ Steamed or boiled
✔ Lightly sautéed with olive oil
✔ Added to salads or soups
❌ Avoid deep frying or heavy creamy sauces.
Best Time to Eat Artichokes
- Lunch or dinner
- As part of a balanced meal
How Much Artichoke Is Safe Per Day?
- 1 medium artichoke per day
- About 120–150 grams cooked
Artichokes vs Broccoli (Quick Comparison)
| Artichokes | Broccoli |
|---|---|
| Higher fibre | Higher vitamin C |
| Supports liver health | Supports immunity |
| Slightly sweeter | Mild bitter taste |
| Very filling | Light and crunchy |
Who Should Eat Artichokes Carefully?
- People with gallbladder problems
- Those with sensitive digestion (may cause gas initially)
- People allergic to plants in the daisy family
Final Thoughts
Artichokes are low-calorie, high-fiber vegetables that support digestion, liver health, heart health, and weight management. When cooked simply and eaten in moderation, they can be a powerful addition to a healthy diet.