Artichokes score well at 73/100, primarily due to their significant fiber content and status as a minimally processed whole vegetable.
A 100g serving of cooked artichoke provides 5.7g of fiber, contributing significantly to daily needs.
This vegetable is minimally processed, classified as NOVA 1, making it a whole food choice.
Artichokes are low in calories at 53 per 100g, and contain zero added sugar.
They offer 22% of the Daily Value for Folate, an important B vitamin.
With only 60mg of sodium per 100g, artichokes are a low-sodium vegetable option.
Scores +8 points above the vegetable category average (65/100 across 68 foods).
Fiber
5.7g
20% of Daily Value
Protein
2.89g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
60mg
3% of Daily Value
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What it brings to the table
Fiber (5.7g)+7
Micronutrients (Magnesium, Vitamin K, Folate)+6
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 73
Artichokes achieve a FoodScore of 73/100, placing them in the 'Good' category. This strong score is largely driven by several key nutritional benefits. A significant bonus of +7 points is awarded for its high fiber content, providing 5.7 grams per 100-gram serving, which is nearly 20% of the daily recommended intake for adults. The presence of beneficial micronutrients such as magnesium, vitamin K, and folate also contributes a +6 bonus, highlighting its nutrient density. Furthermore, as a NOVA class 1 food, artichokes are unprocessed or minimally processed, earning a substantial +10 bonus for being a whole food. On the other hand, artichokes incur no penalties, as they contain negligible amounts of saturated fat (0.08g), no added sugar, and a low sodium content (60mg). To achieve an even higher score, artichokes would need to provide a wider array of micronutrients in higher percentages or a more substantial protein contribution, though its current profile is already very favorable.
Health benefits
What the nutrients in artichoke cooked actually do for you, grounded in established dietary science.
Supports Digestive Health
Artichokes are an excellent source of dietary fiber, with 5.7 grams per 100-gram serving. This fiber is crucial for maintaining a healthy digestive system by promoting regular bowel movements and preventing constipation. Research supports that adequate fiber intake contributes to a healthy gut microbiome, as it acts as a prebiotic, feeding beneficial gut bacteria. Including fiber-rich foods like artichokes can help meet the daily recommended fiber intake, which is often lacking in the average American diet.
Aids Blood Sugar Management
With 5.7 grams of fiber and zero added sugar per 100 grams, artichokes can play a beneficial role in blood sugar control. The high fiber content helps to slow down the absorption of sugars into the bloodstream, preventing rapid spikes in blood glucose levels. This makes artichokes a suitable food choice for individuals managing diabetes or those aiming to maintain stable energy levels. Dietary guidelines emphasize the importance of low glycemic index foods and fiber for metabolic health.
Contributes to Heart Health
Artichokes contribute to cardiovascular health through their nutrient profile. They are very low in total fat (0.34g) and saturated fat (0.08g), and contain no trans fat, aligning with recommendations for a heart-healthy diet. The presence of potassium (286mg) and magnesium (42mg) per 100g also supports healthy blood pressure levels. The fiber in artichokes can also help reduce LDL cholesterol by binding to it and aiding its excretion from the body.
Supports Bone Health
Artichokes provide several micronutrients that are important for bone health. They contain magnesium (42mg per 100g), which plays a role in bone formation and maintaining bone density. While not a primary source of calcium, the combination of magnesium and vitamin K (though not specifically quantified here, it's known to be present in artichokes) contributes to the overall mineralization of bones. Including a variety of vegetables like artichokes helps ensure a broad intake of bone-supporting nutrients.
Boosts Folate Intake
Artichokes are a good source of folate, providing 22% of the Daily Value per 100-gram serving. Folate, a B vitamin, is essential for numerous bodily functions, including cell growth and division, and the formation of red blood cells. The NIH lists folate as critical for preventing certain birth defects, making it particularly important for women of childbearing age. Adequate folate intake also supports overall metabolic health.
Artichokes score well at 73/100, primarily due to their significant fiber content and status as a minimally processed whole vegetable.
How to eat it
Cooked artichokes are a versatile and nutritious vegetable that can be enjoyed in various ways in the American diet. They are often served as a side dish, appetizer, or incorporated into salads and pasta. Typically, the edible parts are the fleshy base of the leaves and the heart, which is particularly tender. A reasonable serving size is one medium artichoke, which is roughly 100-150 grams.
To prepare, trim the stem and outer leaves, then steam or boil until tender. The tender heart is a culinary highlight.
Enjoy steamed artichoke leaves by scraping the fleshy part with your teeth, often dipped in a light vinaigrette or lemon juice.
Add chopped artichoke hearts to salads, pizzas, or pasta dishes for a boost of fiber and flavor.
For optimal freshness, store whole artichokes in the refrigerator in a plastic bag and consume within a week.
Things to keep in mind
Artichokes are generally safe for most people when consumed in normal food amounts. However, individuals with allergies to plants in the Asteraceae family, such as ragweed, marigolds, or daisies, may experience an allergic reaction. Due to their high fiber content, consuming very large quantities, especially if not accustomed to a high-fiber diet, may cause temporary digestive discomfort such as gas or bloating. There are no widely documented significant drug interactions or specific populations for whom artichokes are cautioned against at normal serving sizes.
Yes, cooked artichoke is considered very healthy, scoring 73/100 on FoodScore. It is a minimally processed whole food that is rich in fiber, providing 5.7g per 100g, and a good source of folate. It is also low in calories, fat, and sodium, with no added sugar.
Is cooked artichoke good for weight loss?
Cooked artichoke can be beneficial for weight loss. It is low in calories (53 per 100g) and high in fiber (5.7g per 100g), which helps promote satiety and can reduce overall calorie intake. Its fiber content also supports digestive health, an important aspect of a balanced diet for weight management.
Is cooked artichoke considered ultra-processed?
No, cooked artichoke is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it retains its natural nutritional integrity and is free from industrial processing and additives.
What is the best way to cook an artichoke?
Steaming or boiling are popular and effective methods for cooking artichokes. To prepare, trim the stem and outer leaves, then cook until the leaves pull off easily and the heart is tender. This preserves their delicate flavor and nutrients.
What can I use as a substitute for artichoke hearts?
If you need a substitute for artichoke hearts, especially for texture and a slightly bitter, earthy flavor, consider using hearts of palm or even grilled asparagus spears. For a similar fiber boost and mild flavor, you could also use steamed green beans or broccoli florets in some recipes.
Does cooked artichoke have a lot of sugar?
No, cooked artichoke does not have a lot of sugar. A 100g serving contains zero added sugar and a very low amount of natural sugars. This makes it an excellent choice for those monitoring their sugar intake.
Is cooked artichoke good for heart health?
Yes, cooked artichoke is beneficial for heart health. It is very low in saturated fat and sodium, and contains no trans fat. Its fiber content can help manage cholesterol levels, and its potassium and magnesium contribute to maintaining healthy blood pressure, all factors important for cardiovascular well-being.