scored 87/100
Cardoon is a thistle-like Mediterranean vegetable related to the artichoke, offering low calories with notable potassium and fiber content. Its mild, slightly nutty flavor makes it a versatile addition to longevity-focused diets.
2.1 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 87.
Less a 2.0 anti-nutrient penalty (high sodium).
Cardoon (Cynara cardunculus) is a traditional Mediterranean and South American vegetable with a history spanning centuries, particularly valued in Italian, Spanish, and Argentine cuisines. Botanically related to the artichoke, cardoon consists of edible leaf stalks that resemble celery in appearance but deliver unique nutritional benefits. With only 17 calories per 100g and a 6:1 fiber-to-calorie ratio, cardoon provides exceptional satiety without caloric burden. Its 400mg potassium per 100g supports cardiovascular function and blood pressure regulation—critical for healthy aging. The vegetable contains inulin, a prebiotic fiber that feeds beneficial gut bacteria and may improve glucose metabolism and lipid profiles. Cardoon also provides folate (68mcg), important for homocysteine regulation and cardiovascular health, alongside meaningful vitamin B6 and magnesium levels that support energy metabolism and nervous system function. Though vitamin C content is modest, cardoon's polyphenolic compounds—including cynarin, a chlorogenic acid derivative—demonstrate hepatoprotective and choleretic properties in emerging research. Its low sodium-to-potassium ratio (1:2.4) makes it particularly beneficial for hypertension management. Cardoon's inclusion in Mediterranean dietary patterns correlates with longevity outcomes in epidemiological studies.
High potassium content (400mg per 100g) promotes vasodilation and natriuresis, counteracting sodium's hypertensive effects and reducing arterial stiffness
Inulin fiber selectively feeds Bifidobacterium and Faecalibacterium species, improving SCFA production and intestinal barrier function
Cynarin and chlorogenic acid enhance bile production and hepatic Phase II enzyme activity, improving xenobiotic elimination
Soluble fiber slows gastric emptying and glucose absorption; inulin may improve insulin sensitivity
Folate (68mcg per 100g) serves as methyl donor for homocysteine remethylation, reducing cardiovascular disease risk
Cardoon's prebiotic inulin and fiber are optimally processed during peak digestive enzyme activity; midday consumption (lunch) allows full fiber fermentation without disrupting sleep. High potassium content supports afternoon blood pressure stability without stimulating effects.
Breaks a fast
Cardoon's fiber content requires adequate hydration; drink 500ml water with or shortly after consumption to prevent minor bloating from rapid inulin fermentation in sensitive individuals.
Per 100 g of the default form. Bars show how much higher or lower cardoon is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Cardoon is classified as a vegetable. Cardoon is a thistle-like Mediterranean vegetable related to the artichoke, offering low calories with notable potassium and fiber content.
Cardoon scores 87/100 in Formulate, making it a great 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 0.6 g of protein (~1% of the 50 g daily value).
Not really. A 85 g serving provides about 1.4 g of fiber (~5% of the 28 g daily value).
In a 85 g serving, cardoon is highest in Copper (~22% DV), Vitamin B6 (~17% DV), Folate (~14% DV).
Yes — it fits comfortably in most keto plans. A 85 g serving has about 2.1 g of net carbs (3.5 g total minus 1.4 g fiber).
Best in the midday. Cardoon's prebiotic inulin and fiber are optimally processed during peak digestive enzyme activity; midday consumption (lunch) allows full fiber fermentation without disrupting sleep. High potassium content supports afternoon blood pressure stability without stimulating effects.
A typical serving is around 85 g (~14 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 cardoon alongside several other vegetable sources.
Cardoon pairs nicely with: Pair with olive oil because fat-soluble polyphenols (cynarin, chlorogenic acid) show enhanced bioavailability with dietary lipids; Combine with lemon or citrus because vitamin C enhances non-heme iron absorption (0.7mg per 100g) from the cardoon itself; Eat with fatty fish (salmon, mackerel) because omega-3s synergize with polyphenols for anti-inflammatory and cardiovascular protection; Pair with garlic or allium vegetables because sulfur compounds may potentiate hepatoprotective effects through shared Phase II enzyme pathways.
High sodium.
Encyclopedia entries that supply the same signature nutrients cardoon contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients cardooncontributes 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.