How healthy is artichoke?
Is artichoke healthy? Yes, for most people. Artichoke scores 84/100 on the HowHealthyIs Score: 100 g provides 47 kcal, 5.4 g fiber and 60 mg magnesium. Artichokes are one of the highest-fiber vegetables and a good source of folate and vitamin K. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Artichoke ranks higher than 84% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber41%
- Magnesium30%
- Vitamin C28%
- Potassium17%
- Iron15%
- Protein14%
- Calcium7%
- Vitamin E3%
- Vitamin A0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium9%
Raw NRF9.3: 155 minus 9 = 146. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in artichoke?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 47 kcal | 60 kcal | |
| Protein | 3.3 g | 4.2 g | 8% |
| Carbohydrates | 11 g | 13 g | 5% |
| Fiber | 5.4 g | 6.9 g | 25% |
| Sugars | 1 g | 1.3 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.2 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 1 µg | 1.3 µg | 0% |
| Vitamin C | 12 mg | 15 mg | 17% |
| Vitamin E | 0.2 mg | 0.2 mg | 2% |
| Minerals | |||
| Calcium | 44 mg | 56 mg | 4% |
| Iron | 1.3 mg | 1.6 mg | 9% |
| Potassium | 370 mg | 474 mg | 10% |
| Magnesium | 60 mg | 77 mg | 18% |
| Sodium | 94 mg | 120 mg | 5% |
Source: USDA FoodData Central, "Artichokes, (globe or french), raw" (FDC 169205). Values rounded.
Why is artichoke good for you?
- 6.9 g fiber in 1 medium artichoke, 25% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 77 mg magnesium in 1 medium artichoke, 18% of the daily value. Magnesium contributes to normal muscle function.
- 15 mg vitamin C in 1 medium artichoke, 17% of the daily value. Vitamin C contributes to the normal function of the immune system.
Good ways to use it
- Steamed with lemon
- Pasta and pizza
What should you watch out for?
- Marinated artichoke hearts in oil are much higher in calories and salt.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.