Artichoke
Artichokes are nutrient-dense vegetables rich in fiber, polyphenols, and inulin that support digestive and metabolic health. They provide substantial prebiotic compounds with only 47 calories per 100g.
Variants (2)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
- Vitamin B60.29 mg17% DV
- Folate57.8 mcg14% DV
- Vitamin C9.9 mg11% DV
- Vitamin K12.6 mcg10% DV
- Niacin0.89 mg6% DV
- Choline29.2 mg5% DV
- Thiamin0.06 mg5% DV
- Riboflavin0.06 mg4% DV
- Vitamin E0.16 mg1% DV
- Vitamin A0.85 iu<1% DV
- Copper0.20 mg22% DV
- Magnesium51.0 mg12% DV
- Manganese0.22 mg9% DV
- Potassium314.5 mg7% DV
- Phosphorus76.5 mg6% DV
- Iron1.1 mg6% DV
- Zinc0.42 mg4% DV
- Sodium79.9 mg3% DV
- Calcium37.4 mg3% DV
- Selenium0.17 mcg<1% DV
- Polyunsaturated Fat0.05 g
- Saturated Fat0.03 g
- Monounsaturated Fat0.00 g
- Chlorogenic acid~34 mg
- Inulin / Prebiotic fibre~2.5 g
- Glutathione~13 mg
- Polyphenols~128 mg
Score · 93/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Copper26% DV
- Vitamin B620% DV
- Folate17% DV
- Magnesium14% DV
- Vitamin C13% DV
Overview
Artichokes (Cynara cardunculus) are thistles native to the Mediterranean, cultivated for millennia as both food and traditional medicine. The edible flower bud contains exceptional concentrations of inulin—a prebiotic fiber that nourishes beneficial gut bacteria—alongside chlorogenic acid and other polyphenolic antioxidants. Nutritionally, artichokes deliver 5.4g fiber per 100g, supporting digestive regularity and short-chain fatty acid production. Their high potassium content (370mg/100g) contributes to cardiovascular regulation, while choline (34.4mg/100g) supports cellular methylation and cognitive function. The polyphenol profile, particularly caffeic and chlorogenic acids, demonstrates hepatoprotective and anti-inflammatory properties relevant to metabolic disease prevention. Artichokes' unique bioactive compounds—cynarin and silymarin—have shown promise in liver function optimization and cholesterol metabolism in observational research. For longevity strategies, artichokes function as a functional food supporting the gut microbiome-immune-metabolic axis, with consistent inclusion linked to improved metabolic markers in Mediterranean diet studies.
Health Benefits (5)
- Enhanced prebiotic fiber delivery and gut microbiome diversitystrongInulin in artichokes feeds beneficial Bifidobacteria and Faecalibacterium species, increasing short-chain fatty acid production that strengthens intestinal barrier function and reduces systemic inflammation
- Hepatoprotective function and improved liver detoxification capacitymoderateCynarin and silymarin activate hepatic Phase II detoxification enzymes (glutathione S-transferase) and reduce oxidative stress in hepatocytes
- Cholesterol and triglyceride reductionmoderateChlorogenic acid and inulin reduce hepatic cholesterol synthesis and increase bile acid excretion, improving lipid metabolism markers
- Antioxidant and anti-inflammatory status improvementmoderatePolyphenolic compounds (caffeic acid, chlorogenic acid) scavenge reactive oxygen species and suppress NF-κB signaling to reduce pro-inflammatory cytokines
- Sustained glucose stability and insulin sensitivitymoderateInulin and fiber reduce postprandial glucose spikes by slowing gastric emptying and increasing incretin hormone secretion
Food Pairings
- ·Pair with extra-virgin olive oil because oleic acid enhances absorption of fat-soluble polyphenolic antioxidants and reduces their oxidative metabolism
- ·Pair with garlic because allicin acts synergistically with artichoke polyphenols to upregulate detoxification pathways and reduce bacterial lipopolysaccharide absorption
- ·Pair with lemon juice because citric acid lowers gastric pH, enhancing mineral bioavailability (iron, magnesium) and stabilizing heat-sensitive polyphenols
- ·Pair with whole grains or legumes because added protein and resistant starch work with artichoke inulin to extend satiety and optimize SCFA production patterns
Practical Tips
- ·Select artichokes with tightly closed, deep green bracts; store upright in a plastic bag in the refrigerator for up to 5 days to preserve moisture and prevent oxidative browning
- ·Steam artichokes whole for 25-35 minutes until leaf bases are tender—steaming preserves inulin and heat-sensitive polyphenols better than boiling
- ·Consume the tender inner leaves and heart; this edible portion concentrates cynarin and chlorogenic acid in the highest amounts
- ·Include artichokes 3-5 times weekly for optimal prebiotic dose; individual tolerance to inulin varies, so increase gradually to avoid digestive discomfort
- ·Freeze cooked artichoke hearts in portions—freezing does not significantly degrade polyphenol or inulin content and extends seasonal access
Optimal Timing
Consuming artichokes at lunch supports postprandial glucose stability and provides sustained satiety through the afternoon. Lunch timing allows full digestive accommodation of prebiotic fiber without evening fermentation discomfort common when consumed at dinner.
- · immediately before bed
Artichokes contain moderate FODMAPs; individuals with IBS may tolerate better when heat-cooked and paired with a fat source to slow fermentation
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower artichoke is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about artichoke
What is artichoke?
Artichoke is classified as a vegetable. Artichokes are nutrient-dense vegetables rich in fiber, polyphenols, and inulin that support digestive and metabolic health.
Is artichoke healthy?
Artichoke scores 93/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Copper, Vitamin B6, Folate. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is artichoke high in protein?
Not particularly. A 85 g serving provides about 2.8 g of protein (~6% of the 50 g daily value).
Is artichoke high in fiber?
It's a moderate source of fiber. A 85 g serving provides about 4.6 g of fiber (~16% of the 28 g daily value).
What vitamins and minerals are in artichoke?
In a 85 g serving, artichoke is highest in Copper (~22% DV), Vitamin B6 (~17% DV), Folate (~14% DV), Magnesium (~12% DV), Vitamin C (~11% DV).
Is artichoke keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 4.3 g of net carbs (8.9 g total minus 4.6 g fiber).
When is the best time to eat artichoke?
Best in the midday. Consuming artichokes at lunch supports postprandial glucose stability and provides sustained satiety through the afternoon. Lunch timing allows full digestive accommodation of prebiotic fiber without evening fermentation discomfort common when consumed at dinner.
How much artichoke should I eat?
A typical serving is around 85 g (~40 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating artichoke alongside several other vegetable sources.
What pairs well with artichoke?
Artichoke pairs nicely with: Pair with extra-virgin olive oil because oleic acid enhances absorption of fat-soluble polyphenolic antioxidants and reduces their oxidative metabolism; Pair with garlic because allicin acts synergistically with artichoke polyphenols to upregulate detoxification pathways and reduce bacterial lipopolysaccharide absorption; Pair with lemon juice because citric acid lowers gastric pH, enhancing mineral bioavailability (iron, magnesium) and stabilizing heat-sensitive polyphenols; Pair with whole grains or legumes because added protein and resistant starch work with artichoke inulin to extend satiety and optimize SCFA production patterns.
Supplements that mirror Artichoke's nutrient profile
Encyclopedia entries that supply the same signature nutrients artichoke contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Artichoke
These are the nutrients artichokecontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.