Calories in Artichoke: Nutritional facts for Artichoke Types

One hundred grams (3.5 oz) of cooked, boiled globe artichoke (edible portion) contains 53 calories. One hundred grams of raw globe artichoke (edible portion) contains 47 calories. One hundred grams of canned artichoke hearts, drained, contains 35 calories.

One kilogram (2.2 lbs) of cooked, boiled globe artichoke (edible portion) contains 530 calories. One kilogram of raw globe artichoke (edible portion) contains 470 calories. One kilogram of canned artichoke hearts, drained, contains 350 calories.

The calorie content of one whole artichoke depends on its size and how much is edible. One medium cooked globe artichoke (yielding 120 g or 4.2 oz edible portion) contains 64 calories.

Artichokes are nutrient-dense vegetables that offer a range of health benefits due to their unique composition of vitamins, minerals, fiber, and phytonutrients. Here are some key health benefits of artichokes:

• Rich in Antioxidants: Artichokes are packed with antioxidants, including cynarin and silymarin, which help protect cells from damage caused by free radicals. A study by Jimenez-Escrig A, et al. (2003), "Calcium, iron, and magnesium content of common fruits and vegetables in Spain," also notes the presence of phenolic compounds contributing to their antioxidant capacity.
• May Lower LDL ("Bad") Cholesterol: Artichoke leaf extract has been shown to have a positive effect on cholesterol levels. A meta-analysis by Sahebkar A, et al. (2017), "Lipid-lowering activity of artichoke extracts: A systematic review and meta-analysis," concluded that artichoke extract supplementation can significantly reduce total and LDL cholesterol.
• Supports Liver Health and Detoxification: Compounds in artichokes, particularly cynarin and silymarin, are believed to support liver function and promote the production of bile, which aids in digestion and detoxification. Research by Gebhardt R. (1997), "Antioxidative and protective properties of extracts from leaves of the artichoke (Cynara scolymus L.) against H2O2-induced oxidative stress in cultured rat hepatocytes," investigated these protective effects on liver cells.
• Promotes Digestive Health: Artichokes are an excellent source of dietary fiber, particularly inulin, a type of prebiotic fiber. Inulin promotes the growth of beneficial gut bacteria, aiding digestion and potentially improving bowel regularity.
• May Help Regulate Blood Pressure: Artichokes are a good source of potassium, a mineral known to help regulate blood pressure by counteracting the effects of sodium.
• Aids in Blood Sugar Control: Some studies suggest that compounds in artichokes may help stabilize blood sugar levels, potentially by slowing down the activity of alpha-glucosidase, an enzyme that breaks down starch into glucose. This effect is more studied with artichoke extracts.
• Rich in Folate (Vitamin B9): Artichokes provide a significant amount of folate, which is crucial for DNA synthesis, cell division, and is particularly important during pregnancy for preventing neural tube defects.
• May Improve Symptoms of Irritable Bowel Syndrome (IBS): Due to its effects on bile production and its antispasmodic properties, artichoke leaf extract has been studied for its potential to alleviate symptoms of IBS, such as bloating and abdominal pain. A study by Bundy R, et al. (2004), "Artichoke leaf extract reduces symptoms of irritable bowel syndrome and improves quality of life in otherwise healthy volunteers suffering from concomitant dyspepsia: a subset analysis," reported positive outcomes.

Although artichokes are generally healthy, they may have a few potential downsides for certain individuals, including:

• Potential for Allergic Reactions: Individuals with allergies to plants in the Asteraceae/Compositae family (such as ragweed, chrysanthemums, marigolds, daisies) may experience allergic reactions to artichokes.
• Gas and Bloating: Artichokes are high in fiber and fructans (a type of FODMAP), which can cause gas, bloating, and digestive discomfort in some people, particularly those with Irritable Bowel Syndrome (IBS) or sensitivities to FODMAPs.
• Gallbladder Issues: Artichokes stimulate bile production. While this is generally beneficial, individuals with gallstones or gallbladder obstruction should exercise caution and consult their doctor, as increased bile flow could potentially worsen their condition (Saénz Rodriguez T, García Giménez D, de la Puerta Vázquez R., 2002, "Cholecystokinetic effect of the artichoke (Cynara scolymus L.): a randomized, placebo-controlled, crossover study").
• Diuretic Effect: Artichokes have a mild diuretic effect, which might not be suitable for individuals with certain kidney conditions or those on diuretic medications without medical supervision.

Yes, artichokes are very good for you. They are a nutrient-rich vegetable low in fat and calories but exceptionally high in dietary fiber, antioxidants, vitamins (especially Folate and Vitamin K), and minerals like magnesium and potassium. The unique compounds found in artichokes, such as cynarin and silymarin, contribute to their health-promoting properties, particularly in supporting liver health and managing cholesterol levels. For instance, a review by Salem MB, et al. (2015), "Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits," discusses various studies highlighting the hepatoprotective, antioxidant, and lipid-lowering effects of artichoke. Their high fiber content also significantly benefits digestive health.

The calorie content of fresh globe artichoke varieties, whether green or purple, is quite consistent, ranging from 47 to 53 calories per 100g of edible portion, depending on whether they are raw or cooked (boiled). Baby artichokes, when their mostly edible portions are considered, fall into a similar low-calorie range. The most significant calorie variations arise from processing and preparation. Artichoke hearts canned or jarred in water or brine are lower in calories, around 35 calories per 100g drained, but typically have very high sodium. Conversely, marinated artichoke hearts packed in oil are substantially higher in calories, often ranging from 100 to over 200 calories per 100g, due to the high fat content from the oil.

Yes, artichokes are considered a vegetable. More specifically, the globe artichoke (Cynara cardunculus var. scolymus) is the immature flower bud of a plant in the thistle family. This vegetable artichoke is harvested before the flower bud blooms. The edible parts of the artichoke are primarily the fleshy base of its bracts (often mistakenly called leaves) and the tender, central core known as the "heart," along with the upper part of the stem. The fuzzy "choke" found inside, just above the heart, is inedible in mature artichokes.

Desserts featuring artichoke as an ingredient are rare in mainstream or traditional cuisines. Artichoke's flavor profile is predominantly savory and slightly bitter, which does not typically lend itself to sweet dessert applications.

Yes, the macros of artichoke do change when cooked due to moisture loss or gain and minor nutrient alterations. For example, calories in steamed artichoke are similar to boiled. A 100 g edible portion of raw artichoke has 47 calories, 3.3 g protein, 0.2 g fat, and 10.5 g carbohydrates. When that same 100 g edible portion is boiled, steamed artichoke nutrition shows it has 53 calories, 2.9 g protein, 0.3 g fat, and 11.9 g carbohydrates. The slight increase in calories and carbohydrates per 100g in cooked versions is largely due to water loss during cooking, which concentrates the remaining nutrients. Fiber content also appears higher per 100g in cooked artichokes for the same reason (8.6g cooked vs 5.4g raw). However, the total artichoke macros for an entire artichoke of a specific starting size would remain very similar, as the overall nutrient quantity doesn't change much, only its concentration if water is lost.

The globe artichoke (Cynara cardunculus var. scolymus) is believed to have originated in the Mediterranean region, likely evolving from the wild cardoon. Archaeological evidence suggests its cultivation by ancient Greeks and Romans, who valued it both as a food and for its supposed medicinal properties. Catherine de' Medici is famously credited with popularizing the artichoke in France when she married King Henry II in the 16th century, bringing it from her native Florence. From Italy and France, its cultivation spread across Europe and eventually to the Americas with European immigrants, particularly to California by Spanish settlers in the late 19th century, where the climate proved ideal.

A traditional way to prepare artichokes, particularly in Italian cuisine, is "Carciofi alla Romana" (Roman-style artichokes). This dish involves trimming the artichokes, stuffing their centers with a mixture of garlic, parsley, mint (mentuccia), breadcrumbs, and sometimes pecorino cheese, then braising them upright in a pan with olive oil and water or white wine until tender. The artichokes become infused with the flavors of the herbs and aromatics, and the outer leaves soften considerably. This method highlights the natural flavor of the artichoke while adding a rich herbaceousness, showcasing a simple yet elegant preparation that has been enjoyed in Roman households and trattorias for generations.