Nutrition for Artichoke

Calories, Protein, Vitamins and More


image of artichoke source

Artichoke Nutrition Summary

One artichoke (162 grams or 0.4 lb) contains 76 calories and 5.3 grams of protein. Artichoke consist of 85% water, 11% carbohydrates, 3% protein, and less than 1% of fat.

Artichoke is an excellent source of many nutrients, including dietary fiber, Vitamin C, calcium, iron and potassium. It also contains significant amounts of protein, magnesium, Vitamin B6, folate, Vitamin K, choline, phosphorus, copper and manganese.

In one artichoke:

  • Calories: 76
  • Protein: 5.3 g
  • Sugar: 1.6 g
  • Dietary fiber: 8.7 g
  • Fat: 0.2 g, (Saturated: 0.1 g)
  • Sodium: 152.3 mg
There is no significant amounts of cholesterol in artichoke.

See the Artichoke Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Artichokes, , raw.

Calories in Artichoke

Artichoke has 76 calories per artichoke or 47 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

75 percent of calories in artichoke are from carbohydrates, 23% of calories are from protein and 2% of calories are from fat.

Calories from Carbs

The majority, or 75% of the calories in artichoke are from carbohydrates. The carbs in artichoke are mostly in the form of dietary fiber and sugar (84% and 16%). An excellent high-fiber food, a single artichoke contains 35% of recommended daily values or 8.7 grams of dietary fiber.

  • Dietary fiber: 8.7 g
  • Sugar: 1.6 g
There is no significant amounts of starch in artichoke.

Calories from Fat

A small portion, or 2% the calories in artichoke are from fat. Artichoke is very low in total fat, with 0.2 grams per artichoke. It also is cholestrol free. Most of the fat in artichoke are healthier unsaturated fats:

  • Total fat: 0.2 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in artichoke.

Calories Similar to Artichoke

Some other vegetables with similar calories to artichoke by weight:

Protein in Artichoke

A great source of protein, a single artichoke contains 11% of recommended daily values or 5.3 grams of protein. However, the protein in artichoke is not complete, meaning it does not contain all 9 essential amino acids. Specifically, artichoke is low in tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine.

  • Protein: 5.3 g
There is no significant amounts of tryptophan, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine or histidine in artichoke.

Protein Similar to Artichoke

Some other vegetables with similar amounts of protein to artichoke by weight:

Vitamins and Minerals in Artichoke

An good source of many nutrients, artichoke contains abundant amounts of Vitamin C, calcium, iron and potassium. In fact, a single artichoke contains 26% of recommended daily values or 599.4 mg of potassium. Also an excellent source of Vitamin C, a single artichoke contains 25% of recommended daily values or 19 mg of Vitamin C.

Vitamins in artichoke (1 artichoke):
  • Vitamin a: 1.6 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.1 mg
  • Niacin: 1.7 mg
  • Vitamin b6: 0.2 mg
  • Vitamin c: 19 mg
  • Vitamin e: 0.3 mg
  • Folate: 110.2 ug
  • Vitamin k: 24 ug
Minerals in artichoke (1 artichoke):
  • Calcium: 71.3 mg
  • Potassium: 599.4 mg
  • Iron: 2.1 mg
  • Magnesium: 97.2 mg
  • Zinc: 0.8 mg
  • Selenium: 0.3 ug
  • Phosphorus: 145.8 mg
  • Copper: 0.4 mg
  • Manganese: 0.4 mg
  • Choline: 55.7 mg
There is no significant amounts of pantothenic acid or vitamin b12 in artichoke.

Similar to Artichoke for Potassium

Here are some other vegetables with similarly abundant amounts of potassium to artichoke:

Flavonoids and Carotenoids in Artichoke [3]

Artichoke contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin and flavonoid apigenin and luteolin. In one artichoke:

  • lutein + zeaxanthin: 752 ug
  • apigenin: 12.12 mg
  • luteolin: 3.73 mg

Artichoke Nutrition Chart

Artichoke:

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folate (Vitamin B9)
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Artichoke in Cooking

Artichoke is in the top 25% most popular ingredients for recipes. Artichoke can be consumed raw and is often washed, halved or chopped before cooking or serving. Most recipes call for a couple to a few artichokes.

Friends and Relatives of Artichoke

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