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Raw vs Cooked Artichokes: Which Is Better?

Sonia Fuller, Content Writer

Written by Sonia Fuller, Content Writer. Updated on March 12, 2023.

Artichokes are vegetables that can be consumed both raw and cooked, but which one is more beneficial in terms of nutrition?

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).

Raw vs Cooked Artichokes Nutrition

Are cooked artichokes more nutritious? Let’s make an in-depth comparison of raw vs cooked artichokes and see.

This comparison will begin by examining raw and cooked artichokes’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

This comparison will start by comparing the caloric value of raw and cooked artichokes and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

First, let’s see how 100 grams of raw artichokes compare to 100 grams of cooked artichokes.

The second table compares 100 grams of raw artichokes and the caloric equivalent of cooked artichokes.

After cooking 100 grams of raw artichokes, you will get around 89 grams of cooked artichokes, and that comparison is shown in the second table.

Raw Artichokes (100 grams)Cooked Artichokes (100 grams)
Energy47 kcal53 kcal
Carbs10.51 g11.95 g
Sugar0.99 g0.99 g
Fiber5.4 g5.7 g
Protein3.27 g2.89 g
Fat0.15 g0.34 g
Saturated Fat0.036 g0.079 g

How do macronutrients change after cooking 100 grams of raw artichokes?

So if you cook 100 grams of raw artichokes, you will get around 89 grams of cooked artichokes, and this table shows how macronutrient content changes after cooking.

Raw Artichokes (100 grams)Cooked Artichokes (89 grams)
Energy47 kcal47 kcal
Carbs10.51 g10.6 g
Sugar0.99 g0.88 g
Fiber5.4 g5.05 g
Protein3.27 g2.56 g
Fat0.15 g0.3 g
Saturated Fat0.036 g0.07 g

Raw vs Cooked Artichokes Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, artichokes lose weight, so the amount of calories in 100 grams is higher in cooked artichokes.

If you want to lose weight, calories are probably the most important thing you should consider.

That said, here’s how raw and cooked artichokes compare for weight loss: artichokes artichokes are slightly lower in calories, with 47 calories per 100 grams, compared to 53 calories per 100 grams of artichokes.

Protein Content in Raw Artichokes and Cooked Artichokes

Raw Artichokes artichokes are higher in protein and have around 12% more protein than artichokes.

Raw Artichokes artichokes offer 3.3 grams of protein per 100 grams, while artichokes offer 2.9 grams.

Carbohydrate Content in Raw Artichokes and Cooked Artichokes

In this section, we’ll take a deeper look into the carbohydrate content in raw and cooked artichokes.

Continue reading to find out how raw and cooked artichokes compare in terms of total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 13% higher in cooked artichokes than in raw artichokes.

They have 12 grams per 100 grams, compared to 10.5 grams in raw artichokes.

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Sugars

Both cooked and raw artichokes contain the same amount of sugars, or 0.99 grams per 100 grams, to be precise.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked artichokes.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, cooked artichokes are a better option for you.

They have 5.7 grams of fiber per 100 grams, while cooked artichokes provide 5.4 grams of fiber.

Fat Content in Raw Artichokes and Cooked Artichokes

Like other plant foods, artichokes are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked artichokes:

  • Raw Artichokes: 0.2 grams per 100 grams
  • Cooked Artichokes: 0.3 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal. Some types of saturated fats, such as those found in coconut oil and palm oil, may have different effects on cholesterol levels and heart health compared to others, such as those found in butter and cheese.

The American Heart Association recommends that people limit their intake of saturated fats.

Additionally, it is important to replace saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, artichokes artichokes are 100% lower in saturated fats.

Raw Artichokes artichokes and artichokes contain 0 grams and 0.1 grams of saturated fat per 100 grams, respectively.

Raw Artichokes vs Cooked Artichokes Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked artichokes’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw artichokes weigh 89 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw artichokes or 117 grams of cooked artichokes.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw artichokes are a better source of vitamin A, vitamin C, vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

However, cooked artichokes offer a higher amount of vitamin B2 (Riboflavin), and vitamin B9 (Folate).

Raw and cooked artichokes contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

In the following table, you can easily compare cooked vs raw artichokes’ vitamins content:

Raw ArtichokesCooked Artichokes
Vitamin A13 IU11.528 IU
Vitamin C11.7 mg6.562 mg
Vitamin D00
Vitamin B1 (Thiamine)0.072 mg0.044 mg
Vitamin B2 (Riboflavin)0.066 mg0.079 mg
Vitamin B3 (Niacin)1.046 mg0.984 mg
Vitamin B5 (Pantothenic acid)0.338 mg0.213 mg
Vitamin B6 (Pyroxidine)0.116 mg0.072 mg
Vitamin B9 (Folate)68 µg78.925 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.19 mg0.168 mg
Vitamin K14.8 µg13.125 µg

Raw Artichokes vs Cooked Artichokes Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in cooking water.

You will get more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc by eating artichokes raw than cooked.

Finally, raw and cooked artichokes contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked artichokes, side by side.

Raw Artichokes (100 grams)Cooked Artichokes (117 grams)
Calcium44 mg18.62 mg
Copper0.231 mg0.11 mg
Fluoride00
Iron1.28 mg0.54 mg
Magnesium60 mg37.25 mg
Manganese0.256 mg0.2 mg
Phosphorus90 mg64.74 mg
Potassium370 mg253.62 mg
Selenium0.2 µg0.18 µg
Sodium94 mg53.21 mg
Zinc0.49 mg0.35 mg

The Bottom Line

The debate between eating artichokes raw or cooked has both nutritional and culinary aspects to consider.

While raw artichokes provide many vitamins and minerals, cooking artichokes can increase the availability of many of these nutrients.

However, cooking artichokes can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked artichokes into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked artichokes comes down to individual preferences and dietary goals.

How we ensure this article is accurate?
  1. It's written and or reviewed by an expert.
  2. We cite relevant studies and trusted sources.
  3. It's regularly updated.

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