scored 94/100
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.
4.3 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 94.
Less a 1.0 anti-nutrient penalty (moderate sodium).
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.
Inulin in artichokes feeds beneficial Bifidobacteria and Faecalibacterium species, increasing short-chain fatty acid production that strengthens intestinal barrier function and reduces systemic inflammation
Cynarin and silymarin activate hepatic Phase II detoxification enzymes (glutathione S-transferase) and reduce oxidative stress in hepatocytes
Chlorogenic acid and inulin reduce hepatic cholesterol synthesis and increase bile acid excretion, improving lipid metabolism markers
Polyphenolic compounds (caffeic acid, chlorogenic acid) scavenge reactive oxygen species and suppress NF-κB signaling to reduce pro-inflammatory cytokines
Inulin and fiber reduce postprandial glucose spikes by slowing gastric emptying and increasing incretin hormone secretion
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.
Breaks a fast
Artichokes contain moderate FODMAPs; individuals with IBS may tolerate better when heat-cooked and paired with a fat source to slow fermentation
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.
Artichoke is classified as a vegetable. Artichokes are nutrient-dense vegetables rich in fiber, polyphenols, and inulin that support digestive and metabolic health.
Artichoke scores 94/100 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.
Not particularly. A 85 g serving provides about 2.8 g of protein (~6% of the 50 g daily value).
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).
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).
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).
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.
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.
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.
Moderate sodium.
Encyclopedia entries that supply the same signature nutrients artichoke contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
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.