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Artichokes Nutrition Facts and Health Benefits

This article discusses the health benefits of eating artichokes and their complete nutritional information.
Jyothi Shenoy, MD, MBA

Written by Jyothi Shenoy, MD, MBA. Updated on December 28, 2022.

Artichokes are native to the Mediterranean region and have been cultivated for thousands of years.

They have a round, green, spiky appearance and are known for their tender, flavorful hearts and leaves.

Artichokes are a highly nutritious food that is rich in several essential nutrients.

They are an excellent source of fiber, which is important for supporting healthy digestion and maintaining regular bowel movements.

Artichokes are also a good source of vitamin C, which is essential for maintaining a healthy immune system and promoting healthy skin.

In addition to these nutrients, artichokes contain many antioxidants, which can help to protect the body against oxidative stress and inflammation.

One of the unique features of artichokes is their high cynarin content, which gives them their distinctive bitter flavor and makes them a useful food for supporting healthy digestion.

Artichokes are also a good source of potassium, which is important for maintaining healthy blood pressure and supporting heart health.

Artichokes Quick Nutrition Facts

Here's a quick nutrition overview for 3.5 ounces (100 grams) of artichokes:

  • Energy: 47 calories
  • Carbs: 10.5 grams
  • Sugar: 0.99 grams
  • Fiber: 5.4 grams
  • Protein: 3.27 grams
  • Fat: 0.15 grams
  • Saturated Fat: 0.036 grams

Jump to a section where you can learn more about artichokes nutrition value, including macronutrients, vitamins, minerals, protein quality, and more.

Health Benefits of Artichokes

Thanks to a significant amount of specific vitamins and minerals, artichokes could provide several health benefits.

Continue reading to discover the potential benefits of consuming artichokes.

May Improve the Carbohydrate Metabolism

Copper is needed for regulating carbohydrate metabolism. It can help to convert sugar into a usable form of energy, thus ensuring the body receives a steady supply of fuel from performing its critical functions.

It is needed by the body for several functions, including forming red blood cells.

Copper can also support nerve functions and improve the transmission of signals between different parts of the body.

It can keep the nerve cells healthy and reduce the risk of neurodegenerative diseases such as dementia and Alzheimer’s disease.

Copper is also needed for the optimal functioning of the nervous system. It can improve mood by regulating the balance of hormones in the brain.

It can support the defense mechanisms of the immune system involved in infection prevention.

Copper also helps in the formation of collagen, a protein that makes up our skin, bones, and other tissues. It protects the cells from damage and improves the absorption of iron in the body, thereby increasing the availability of this vital nutrient.

They May Boost the Production of DNA and RNA

Folate aids in the production of the body’s genetic material, such as DNA and RNA. It is especially important to ensure that the body is not deprived of this nutrient when tissues and organs are growing rapidly, such as during pregnancy, infancy, and adolescence.

Vitamin B9 or folate plays a key role in cellular division. It can regulate the processes involved in cell division.

This can reduce the risk of cancer that can occur due to the uninhibited division of cells resulting in the formation of a large number of cells that fail to mature completely.

Vitamin B9 plays a key role during pregnancy by regulating the replication of DNA and RNA, thereby supporting the proper growth and development of the fetus.

It can also help in children’s normal growth and development.

Vitamin B9 also works closely with other nutrients, especially vitamin B12, and helps the body make red blood cells by improving the availability of iron.

Artichokes Nutrition Facts

Continue reading to find out the following artichokes nutrition information:

  • Macronutrients
  • Vitamin Content
  • Mineral Content
  • Amino Acid Profile
  • Fat Breakdown
  • Carbohydrate Breakdown

Macronutrients

Macronutrients, often called macros, are most commonly used term when it comes to eating a healthy diet or losing weight. There are three types of macronutrients: carbohydrates, proteins, and fats.

Macronutrients provide energy to your body and allows it to function properly. The following table contains the information on artichokes macronutrients, while reading further will give you a better understanding on each of these macronutrients.

Carbohydrate4% DV10.5 g
Protein7% DV3.27 g
Fat0% DV0.15 g

Vitamin Content

Artichokes are not an excellent source of any particular vitamin.

However, they contain a good amount of Vitamin C, Vitamin B9 (Folate), and Vitamin K and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

Here's the full artichokes vitamin content per 100g:

Vitamin A0% DV13 IU
Vitamin C13% DV11.7 mg
Vitamin D0% DV0 µg
Vitamin B1 (Thiamine)6% DV0.072 mg
Vitamin B2 (Riboflavin)5% DV0.066 mg
Vitamin B3 (Niacin)7% DV1.05 mg
Vitamin B5 (Pantothenic acid)7% DV0.338 mg
Vitamin B6 (Pyroxidine)7% DV0.116 mg
Vitamin B9 (Folate)17% DV68 µg
Vitamin B12 (Cobalamin)0% DV0 µg
Vitamin E1% DV0.19 mg
Vitamin K12% DV14.8 µg

Mineral Content

Artichokes are excellent source of Copper.

They also contain a good amount of Magnesium, and Manganese and some Iron, Phosphorus, Potassium, Sodium, and Zinc.

Here's the full artichokes mineral content per 100g:

Calcium3% DV44 mg
Copper26% DV0.231 mg
Fluoride0% DV0 mg
Iron7% DV1.28 mg
Magnesium14% DV60 mg
Manganese11% DV0.256 mg
Phosphorus7% DV90 mg
Potassium8% DV370 mg
Selenium0% DV0.2 μg
Sodium4% DV94 mg
Zinc4% DV0.49 mg

Protein and Amino Acid Profile

Artichokes contain 3.3 g of protein per 100 g, or in other words, artichokes provide 6.96 g of protein per 100 kcal.

Similarly to most other plant proteins, protein in artichokes contain all nine essential amino acids, however, they are a little bit low in histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

Histidine Low0% DV0 g
Isoleucine Low0% DV0 g
Leucine Low0% DV0 g
Lysine Low0% DV0 g
Methionine Low0% DV0 g
Phenylalanine Low0% DV0 g
Threonine Low0% DV0 g
Tryptophan Low0% DV0 g
Valine Low0% DV0 g

Fat Breakdown

Around 3% of the calories in artichokes are from fat. Artichokes have 0.15 grams or 0% of recommended daily values per 100g.

Saturated fat and trans fat can increase cholesterol levels and increase the heart disease risk.

Artichokes fat content mostly consists of healthy unsaturated fats.

According to FDA, dietary cholesterol should be kept below 300 mg per day. Luckily, artichokes is cholesterol free.

Artichokes do not contain trans fats. Trans fats should be kept as low as possible.

Total Fat0% DV0.15 g
Saturated Fat0% DV0.036 g
Monounsaturated Fatdo not have a %DV0.005 g
Polyunsaturated Fatdo not have a %DV0.064 g
Trans Fatsdo not have a %DV0 g
Cholesterol0% DV0 mg

Carbohydrate Breakdown

89% of the calories in artichokes come from carbohydrates.

Carbs in artichokes are mostly fiber (51%), followed by starch and sugars.

When it comes to sugars, artichokes are relatively low in sugar, containing grams of sugar per 100g.

Artichokes are a great source of fiber, and considered as a "high fiber food", as the contain 6.9 grams of fiber per serving.

According to U.S. government's National Labeling and Education Act (NLEA), food must contain 5 grams or more of dietary fiber per serving to be labeled as high fiber food.

Total amount of fiber in 100g of artichokes is 5.4.

Total Carbohydrate4% DV10.5 g
Dietary Fiber19% DV5.4 g
Sugars2% DV0.99 g

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