Artichokes

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By the Nutriveda editorial team · Updated 5 November 2026

The globe artichoke (Cynara cardunculus var. scolymus) is the unopened flower bud of a large thistle from the daisy family (Asteraceae), eaten for the soft base of its leaves and its tender heart. 100 g of boiled artichoke has 53 kcal and 5.7 g of fibre, plus 89 µg of folate and 42 mg of magnesium. One medium artichoke gives about 7 g of fibre, more than a quarter of what EFSA considers adequate for a day. It is a classic Mediterranean vegetable, at its best in spring, and a different plant from the Jerusalem artichoke, which is a tuber.

Artichoke nutrition per 100 g and per portion

Nutrient	Raw, 100 g	Boiled, 100 g	Portion: 1 medium artichoke, boiled (120 g edible part)
Energy	47 kcal	53 kcal	64 kcal
Protein	3.3 g	2.9 g	3.5 g
Fat	0.2 g	0.3 g	0.4 g
Carbohydrate	10.5 g	12.0 g	14.4 g
of which sugars	1.0 g	1.0 g	1.2 g
Fibre	5.4 g	5.7 g	6.8 g
Folate	68 µg	89 µg	107 µg
Vitamin C	11.7 mg	7.4 mg	8.9 mg
Vitamin K	14.8 µg	14.8 µg	17.8 µg
Magnesium	60 mg	42 mg	50 mg
Potassium	370 mg	286 mg	343 mg
Phosphorus	90 mg	73 mg	88 mg
Sodium	94 mg	60 mg	72 mg

Source: USDA FoodData Central, SR Legacy: “Artichokes, (globe or french), raw” (FDC 169205) and “Artichokes, (globe or french), cooked, boiled, drained, without salt” (FDC 168386), checked 5 November 2026. The portion column is calculated from the boiled record’s measure “1 artichoke, medium” = 120 g; values in the record refer to the edible part, not the whole bud with its tough leaf tips. Values rounded.

Fresh artichokes have some natural sodium (94 mg per 100 g raw), which is still low. Jarred and canned hearts get extra salt from the brine or marinade, so read the label.

Globe artichoke vs Jerusalem artichoke

The names are confusing, but these are two different plants, even if both belong to the daisy family. The Jerusalem artichoke (Helianthus tuberosus) is the knobbly tuber of a sunflower species, eaten like a root vegetable. USDA lists it at 73 kcal, 17.4 g of carbohydrate and 9.6 g of sugars per 100 g raw (FDC 169236), against 47 kcal, 10.5 g and 1 g for the raw globe artichoke. What they share is a type of carbohydrate called fructans, the reason both turn up on prebiotic food lists.

Glycemic index

Artichokes are not listed in the international GI tables (Atkinson 2008), so we do not give a number. What the USDA data shows: 100 g of boiled artichoke has 12 g of carbohydrate, almost half of it fibre, and only 1 g of sugars. For how GI works, see What is the glycemic index.

Health benefits: what the evidence says

• Fibre. With 5.7 g per 100 g boiled, artichokes are among the more fibre-rich vegetables. One medium artichoke gives about 6.8 g towards the 25 g a day that EFSA considers adequate for normal bowel function in adults.
• Fructans. Monash University lists artichoke among the vegetables particularly rich in fructans, the family of carbohydrates that includes inulin, together with garlic, leeks and onions. This is what puts artichokes on gut health and prebiotic lists, and also what can cause bloating in people with irritable bowel syndrome (see below).
• Folate. NIH sets the adult RDA at 400 µg DFE a day (600 µg in pregnancy) and explains that folate is needed to make DNA and for normal cell division. A medium boiled artichoke gives about 107 µg, roughly a quarter of the adult RDA.
• Magnesium. NIH sets the RDA at 400-420 mg for men and 310-320 mg for women. A medium boiled artichoke gives about 50 mg, a useful amount for a vegetable.
• Artichoke leaf extract is not the same as the vegetable. The European Medicines Agency accepts artichoke leaf preparations only as traditional herbal medicines for indigestion with a sensation of fullness, bloating and flatulence, based on long-standing use, and notes that clinical evidence is limited. These are leaf extracts, not the buds you cook, so supplement claims do not carry over to a plate of artichokes.

How to eat artichokes

• Choosing: pick heavy buds with tight, closed leaves. Open, dry or very brown leaves mean an older artichoke.
• Preparing: cut off most of the stem, slice off the top third of the bud and snip the thorny leaf tips. Rub the cut surfaces with lemon or drop the artichoke into water with lemon juice, since cut artichoke browns quickly.
• Boiled or steamed whole: cook until an outer leaf pulls out easily and a knife slides into the base, often 25-40 minutes depending on size. Pull off the leaves one by one, dip the fleshy base in olive oil with lemon or in a yogurt and garlic sauce, and scrape it off with your teeth. Then spoon out the hairy choke and eat the heart.
• Small artichokes: peel away the tough outer leaves, halve, remove any choke and roast or braise in olive oil with garlic and lemon.
• Jarred and canned hearts: fast to use in salads, pasta, frittatas and on pizza. Choose ones in water or olive oil and check the salt.
• Storage: keep fresh artichokes in a bag in the fridge and cook them within a few days.

Who should be careful

• Irritable bowel syndrome. Monash University lists artichoke among high-FODMAP vegetables because of its fructans. If you follow a low-FODMAP diet for IBS, Monash advises doing it with a dietitian, who can help you test how much you tolerate.
• Allergy to the daisy family. EMA states that artichoke leaf medicines must not be used by people allergic to plants of the Asteraceae family. The warning is written for the leaf extract, but the vegetable comes from the same plant; if you know you react to Asteraceae plants, ask your doctor before eating artichokes.
• Liver and bile duct problems. EMA also states that artichoke leaf medicines must not be used in certain liver and bile duct disorders. This applies to supplements; talk to your doctor before taking them.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines artichoke is favourable for Pitta and Kapha and on the list to avoid for Vata. This is a traditional view, not a clinical finding.

Related entries and articles

• Jerusalem artichoke – a different plant with a similar name
• Chicory root – another member of the daisy family, known for inulin
• Leeks and garlic – other vegetables rich in fructans
• Mediterranean diet – the cooking tradition artichokes belong to
• Extra virgin olive oil – the classic partner for artichokes
• Prebiotic foods list: what they are and where to find them
• Mediterranean diet for beginners

FAQ

Is a Jerusalem artichoke the same as an artichoke?

No. The globe artichoke is the flower bud of a thistle, while the Jerusalem artichoke is the tuber of a sunflower species. By USDA data the Jerusalem artichoke has clearly more carbohydrate and sugar per 100 g. Both contain fructans.

Which part of an artichoke do you eat?

The soft, fleshy base of each leaf and the heart at the bottom. You scrape the leaves with your teeth and leave the tough part, then remove the hairy choke above the heart with a spoon. In small, young artichokes almost the whole trimmed bud is edible.

Are artichokes good for your liver?

The idea comes from artichoke leaf extracts, not the vegetable. EMA accepts leaf preparations only as traditional herbal medicines for indigestion with fullness and bloating, notes that clinical evidence is limited, and says they must not be used in certain liver and bile duct disorders. Eat artichokes for their fibre, folate and taste, not as a liver treatment.

Sources

1. USDA FoodData Central, SR Legacy: Artichokes, (globe or french), raw (FDC 169205). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Artichokes, (globe or french), cooked, boiled, drained, without salt (FDC 168386). fdc.nal.usda.gov
3. USDA FoodData Central, SR Legacy: Jerusalem-artichokes, raw (FDC 169236). fdc.nal.usda.gov
4. Monash University: Where FODMAPs are found in foods. monashfodmap.com
5. NIH Office of Dietary Supplements: Folate, Fact Sheet for Health Professionals. ods.od.nih.gov
6. NIH Office of Dietary Supplements: Magnesium, Fact Sheet for Health Professionals. ods.od.nih.gov
7. European Medicines Agency: Cynarae folium (artichoke leaf), herbal medicinal product and summary for the public. ema.europa.eu
8. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
9. Atkinson FS, Foster-Powell K, Brand-Miller JC. International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care 2008;31(12):2281-2283. PMC
10. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.