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The globe artichoke is the edible flower bud of a thistle, eaten before it opens. You pull off the leaves one by one, scrape the soft flesh at each base with your teeth, and finish with the tender heart. Its standout nutrient is fiber: one medium boiled artichoke has about 6.8 grams of fiber, roughly 24% of the Daily Value, plus folate, magnesium and copper, for about 64 calories in USDA data. Below are the USDA artichoke nutrition facts, how artichoke hearts compare, what the research on artichoke benefits actually tested, and why artichoke leaf extract supplements are a different product from the vegetable on your plate.
Peptide Labs does not sell artichokes or artichoke products. This article is general nutrition information, not medical advice.
Key Takeaways
- One medium boiled artichoke (120 g) has about 64 calories and 6.8 grams of fiber (24% DV) in USDA data.
- It also supplies folate (27% DV), copper (17% DV) and magnesium (12% DV), with very little sugar or fat.
- Artichokes are high in fructans, a FODMAP, so they can cause gas in people with a sensitive gut.
- Most cholesterol and liver research used artichoke leaf extract or juice, not the cooked vegetable.
- The Jerusalem artichoke is a different plant, a knobby tuber with a very different nutrient profile.
What is an artichoke?
The globe artichoke, Cynara cardunculus var. scolymus, is a member of the daisy family grown mostly around the Mediterranean and in California. The part we eat is the immature flower head. Its tough outer bracts, usually called leaves, have a fleshy base; inside sits the fuzzy choke, which would become the flower and is scraped away; under it is the heart, or base, the most tender part. Baby artichokes are simply smaller buds from lower on the plant, and their chokes are often soft enough to eat. Lab reviews describe the heads and leaves as rich in caffeic acid derivatives and the flavonoids luteolin and apigenin.
Do not confuse it with the Jerusalem artichoke, also sold as sunchoke, which is the tuber of a sunflower relative. It tastes a little like artichoke heart, which explains the name, but it is a root vegetable known mainly as an inulin source; our prebiotic foods guide covers it.
Artichoke nutrition per artichoke and per serving of hearts
The table uses the USDA FoodData Central SR Legacy entry for globe artichokes boiled without salt (FDC 168386), converted to USDA’s portion weights for one medium artichoke (120 grams of edible part) and half a cup of hearts (84 grams). The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (boiled globe artichoke) | 1 medium (120 g) | % DV | 1/2 cup hearts (84 g) | % DV |
|---|---|---|---|---|
| Calories | 64 | Not applicable | 45 | Not applicable |
| Carbohydrate | 14.3 g | 5% | 10.0 g | 4% |
| Fiber | 6.8 g | 24% | 4.8 g | 17% |
| Total sugars | 1.2 g | No DV | 0.8 g | No DV |
| Protein | 3.5 g | 7% | 2.4 g | 5% |
| Folate | 107 mcg DFE | 27% | 75 mcg DFE | 19% |
| Magnesium | 50 mg | 12% | 35 mg | 8% |
| Copper | 0.15 mg | 17% | 0.11 mg | 12% |
| Manganese | 0.27 mg | 12% | 0.19 mg | 8% |
| Vitamin K | 17.8 mcg | 15% | 12.4 mcg | 10% |
| Vitamin C | 8.9 mg | 10% | 6.2 mg | 7% |
| Potassium | 343 mg | 7% | 240 mg | 5% |
| Sodium | 72 mg | 3% | 50 mg | 2% |
Fiber is the headline. At 5.7 grams per 100 grams in USDA data, boiled artichoke sits near the top of the vegetable list, which is why it appears in our guide to fiber-rich foods; our guide to daily fiber intake explains the reference values. Folate is the other standout; our methylfolate guide explains the difference between folate in food and the forms used in supplements. Raw artichoke (FDC 169205) lists more vitamin C, magnesium and copper per 100 grams than boiled, though few people eat it raw.
Frozen artichoke hearts, boiled (FDC 168388), list 4.6 grams of fiber and 30% of the folate Daily Value per 100 grams, so frozen hearts are a convenient swap. Canned and jarred hearts are usually packed in brine or marinated in oil, which raises sodium or calories, so the Nutrition Facts label is the place to check.
How artichoke compares with other vegetables
The table compares 100 grams of each vegetable as USDA lists it. Jerusalem artichoke is included to show how different the two artichokes really are.
| Per 100 g (USDA FDC ID) | Calories | Fiber (% DV) | Folate (% DV) | Vitamin K (% DV) | Magnesium (% DV) |
|---|---|---|---|---|---|
| Globe artichoke, boiled (168386) | 53 | 5.7 g (20%) | 89 mcg (22%) | 14.8 mcg (12%) | 42 mg (10%) |
| Asparagus, boiled (168390) | 22 | 2.0 g (7%) | 149 mcg (37%) | 50.6 mcg (42%) | 14 mg (3%) |
| Broccoli, boiled (169967) | 35 | 3.3 g (12%) | 108 mcg (27%) | 141.1 mcg (118%) | 21 mg (5%) |
| Okra, boiled (169261) | 22 | 2.5 g (9%) | 46 mcg (12%) | 40 mcg (33%) | 36 mg (9%) |
| Jerusalem artichoke, raw (169236) | 73 | 1.6 g (6%) | 13 mcg (3%) | 0.1 mcg (0%) | 17 mg (4%) |
Globe artichoke beats asparagus and broccoli on fiber and magnesium, while those two lead on folate and vitamin K; our asparagus guide and magnesium in foods guide give more detail. Artichoke is fairly modest in vitamin K, which matters for people on warfarin; our vitamin K foods guide explains why steady intake, not avoidance, is the usual advice. Our sibling guide to okra covers the other vegetable in the table.
Artichoke benefits: what the research shows
Most artichoke research is not about the vegetable you steam for dinner. It is about artichoke leaf extract, a concentrated supplement made from the leaves, or artichoke juice. Keep that distinction in mind when you read headlines.
- Cholesterol (leaf extract or juice): a 2021 meta-analysis in Phytotherapy Research pooled 14 randomized trials of artichoke leaf extract or artichoke juice and found lower triglycerides, total cholesterol and LDL cholesterol, with no significant change in HDL. An earlier Cochrane review of artichoke leaf extract for high cholesterol was withdrawn in 2016, so there is no current Cochrane verdict.
- Liver enzymes (supplements): a 2021 meta-analysis of 8 trials found artichoke supplements lowered the liver enzymes ALT and AST compared with placebo, mainly in people with fatty liver disease or overweight. Our liver cleanse supplements guide explains why lower enzyme readings are not the same as a cleanse.
- Fiber and the gut: artichokes contain inulin-type fructans, a fermentable fiber that feeds gut bacteria; our inulin guide covers what is known about that fiber in general.
The honest summary is that artichoke is a fiber-rich, low-calorie vegetable with useful folate and minerals. Leaf extract trials are a separate question, and many were small and used different products. Artichoke shares the daisy family with milk thistle, another liver-marketed herb; our milk thistle guide covers that evidence. Anyone with a liver or cholesterol diagnosis should talk to their clinician rather than rely on artichoke.
How to eat an artichoke
- Pick: choose heavy, firm heads with tightly closed leaves that squeak slightly when squeezed.
- Trim: cut off the top and the stem end, snip the sharp leaf tips, and rub cut surfaces with lemon to slow browning.
- Cook: steam or boil until a leaf pulls out easily and the base is tender when pierced.
- Eat: pull off a leaf, scrape the soft base between your teeth and discard the rest. When you reach the center, scoop out the fuzzy choke with a spoon and eat the heart.
- Shortcuts: frozen, canned and jarred artichoke hearts skip the work; check labels for sodium and oil.
Artichoke cautions: gas, FODMAPs and allergy
- Gas and bloating: Monash University, which developed the FODMAP approach, lists artichoke among vegetables high in fructans. People following a low FODMAP diet for diagnosed IBS usually limit it, and anyone adding more fiber should do it gradually with fluids; our debloating guide has more.
- Allergy: artichoke allergy is rare. A 2000 report described what the authors called the first published allergy to eating artichoke, in a person with allergic rhinitis and asthma, and a 2023 report described skin reactions in a greengrocer who handled artichokes. Artichoke is not one of the nine major food allergens US labels must declare. Hives, swelling or breathing trouble needs urgent care; for unclear symptoms see an allergist, and our elimination diet guide explains why testing should be supervised.
- Leaf extract supplements: these are concentrated products, not food. Talk with a pharmacist or clinician before using one, especially with gallbladder problems, a daisy-family plant allergy, pregnancy or regular medicines.
Frequently Asked Questions
What are the main artichoke benefits?
USDA data show artichoke is high in fiber and supplies folate, copper and magnesium for few calories. Cholesterol and liver trials mostly tested leaf extract or juice, not the vegetable.
How many calories are in an artichoke?
About 64 calories in one medium boiled artichoke and about 45 in half a cup of boiled hearts, in USDA data.
Are artichoke hearts as nutritious as whole artichokes?
Hearts carry similar nutrients per gram. Canned or marinated hearts often add sodium or oil, so check the label.
Is a Jerusalem artichoke the same as an artichoke?
No. The Jerusalem artichoke is the tuber of a sunflower relative. It has far less fiber and folate per 100 grams than globe artichoke in USDA data.
Why do artichokes give me gas?
Artichokes are high in fructans, a type of FODMAP that gut bacteria ferment. Smaller portions and gradual increases help many people.
Is artichoke leaf extract the same as eating artichokes?
No. Leaf extract is a concentrated supplement made from the leaves. Its research does not describe what happens when you eat the vegetable.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Okra Benefits, USDA Nutrition and the Truth About Okra Water, Prebiotic Foods: A Practical List and What the Research Shows, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains, Cardoon: Nutrition, Taste and How to Cook the Stalks.